Reading Food Labels: Old &New

Reading Food Labels: Old &New

Reading a Food Label Do you find it difficult at times to determine if a product is as healthy as the label makes it sound?

Food Manufacturers Know That a Person: Is likely to focus on a certain aspect of a food label

Learn to Be A Wise Consumer Understanding the information on the food label helps you make better food choices

Current Food Label: The gray area on the label highlights the serving size and how many servings per this container. Remember if you double your portion size you double all the nutrients plus, you double the calories The gold area on this food label identifies nutrients that should be limited in the diet. Limit: Total Fat, Saturated fat, Cholesterol, and Sodium. Too many fats adds lots of extra calories. Saturated fats and cholesterol in foods are not good for the heart and should be limited The blue area highlighted on this food label identifies nutrients that one wants to make sure that one gets enough of on a daily basis. Nutrients to ensure that one gets adequate amounts on a daily basis are: Fiber Vitamin A Vitamin C Calcium Iron

% Daily Value: It is a Useful Tool Tells how much of a nutrient in a serving of food contributes to a daily diet. (2000 calories a day is used for general nutrition) The problem is that not everyone is on a 2000 calories per day meal plan.

The % Daily Value (DV) is Used to determine if a Product is a High Source, a Good Source, or a Low Source of a Particular Nutrient If a nutrient on the food label has: 5% or less of DV -it is low in that nutrient in that particular item 10-19 % of DV-it is a good source of that nutrient in that product 20% or higher it is high in the nutrient in the food item Most nutrients on the food label will have a % Daily Value except for Trans Fats, Sugar, and Protein

Practice Activity: What nutrients would be considered to be low in this product? Hint: 5% or less of DV Cholesterol: 0% Vit. C: 0% What nutrients would be considered good sources in this product? Hint: 10-19% DV Saturated Fat: 19% Total Carbohydrates: 12% Calcium: 10% Iron: 10% What nutrients would be considered to be high in this product? Hint: 20% or higher DV Total Fat: 21% Sodium: 22%

THE WISE CONSUMER Uses the Nutrition Facts on the food label to assist in finding foods that fit in with their own dietary goals

Reading a Food Label for Fats, Cholesterol and Sodium Reading a Food Label for Fats, Cholesterol and Sodium Eat Less Total Fat Saturated Fat Trans fat Cholesterol Sodium Less is best for a healthy

Skim Milk: 0 % DV Low source of total fat Comparison of %DV For Fat Chocolate Milk: 14% DV Good source of total fat High source of saturated fats

Reading the Food Label for Carbohydrates Reading the food Label: Total Carbohydrate 42 grams Dietary Fiber 13 grams Soluble Fiber 3 grams Sugar 6 grams Other carbohydrates 23 grams Women generally needs: 45-60 grams of carbohydrates at each meal Men generally needs: 60-75 grams of carbohydrates at each meal Snacks: Should be limited to 15 to 30 grams of carbohydrates

Reading A Food Label for Fiber HIGH FIBER FOODS CONTAINS: 5 grams of fiber or more per serving or 20% or more of the DV 2015 Dietary Guidelines for Fiber: Females : Age 19-30: 28 grams of fiber per day Females: Age 31-50 : 25.2 grams per day Males: Age 19-31: 33.6 gram per day Males: Age 31-50 25.2 grams per day NOTE: If you are not taking in adequate fiber, gradually increase fiber intake in the diet and drink adequate fluids to help prevent GI distress.

Reading A Food Label for Fiber A product is consider high in fiber if the % of DV is 20% or higher A product is considered high in fiber if it contains 5 grams of fiber or more per serving

Reading the Food Label for Fiber How does this can of black beans rate on fiber? HINT: It has 7 grams of fiber per serving & The % of DV per serving is 28%

Reading a Food Label for Sugar: 61 Names for Added Sugars Sugar on the label include naturally occurring and those added during the processing. That May Be Added to the Ingredient List

Example of: Naturally Occurring Sugar in Skim Milk Nutrition Fact: Skim Milk 1 serving : 1 cup (8 oz.) Sugars: 12 grams The 12 grams of sugar are from lactose-a natural sugar The ingredient list for this product are: Non-fat skim milk Vitamin A Palmitate Vit D 3 There are no added sugars in this milk.

Example of: Sugar added in the processing of chocolate milk Nutriton Facts: Chocolate Milk 1 serving : 1 container Sugars: 18 grams The 18 grams of sugar are from lactose-a natural sugar and added sugar. The ingredient list for this product are: Non-fat milk Sugar Contains less than 1% of cocoa Corn starch, salt, carrageenan, natural flavor Vitamin A Palmitate Vit D3

Reading A Food Label For Sugar How Much Sugar Am I Eating? Take the total number of grams of sugar in a product and divide it by 4 39 grams of sugar divided by 4 = 9 ¾ teaspoons of sugar Current food labels do not separate out the added sugar from the natural sugar on the label

How Much Sugar is in a Chocolate Bar? Important: The ingredients in a product are listed on the label in the order contained from greatest to least. This label indicates that sugar is a major ingredient in this product.

Reading A Food Label For Protein Protein will help keep one full for a longer period of time Protein should be included at each meal and each snack

Reading A Food Label for Protein Dannon Light and Fit Greek Yogurt Serving: 1 container Protein per serving: 12 grams

Reading A Food Label for Vitamins & Minerals 2 Vitamins: Currently on Food Labels Vitamin A Vitamin C 2 Minerals: Currently on Food Labels Calcium Iron The goal is to include more of these vitamins and minerals in your diet Look for 20% or more of the Daily Value Other vitamins and minerals can be listed but do not have to be included

Determining How Many Milligrams of Calcium is in a Serving Size: Read the label for the % of calcium is in a product Determining MG of Calcium Percentage of Calcium in this Yoplait Yogurt product: 10% Drop the percentage from 10% 10 + add a zero=100 Answer: 100 mg of calcium per serving One will need between 1200-1500 mg of calcium between supplements and calcium from food after surgery. Begin now to be aware how many mg of calcium that you are consuming in your food.

Nutrient Content Claim: Are used on the front of the package to distinguish a change of a nutrient in a food Examples of claims: Reduced fat/fat Free Light Nonfat Sugar-free Reduced sodium Low Calorie High Fiber

Compare Labels on Regular Jif and Reduced Fat Jif: Jif-Reduced Fat Peanut Butter Jif Regular Peanut Butter

Specialty Products: May not differ significantly in nutrient content May be lower is one ingredient such as sugar but higher in fat May be lower in fat but higher in sugar Tends to be more expensive Compare Fat and Sugar Content on Ice Cream vs. Sugar Free

Compare the Two Foods: Original Yoplait Yoplait Light/less added sugar (better choice) Serving Size: 1 container Calories: 150 Total Fat: 2 grams Sugar: 18 grams Protein: 6 grams Serving Size: 1 Container Calories: 90 Total Fat: 0 grams Sugars: 10 grams Protein: 5 grams

Who are the food manufacturers targeting when they state No Sugar Added on a label? Answer: 1) People who want to lose weight 2) People who want to keep blood sugar in control

Label for: No Sugar Added Culver s Carmel Fudge Swirl Servings per container: 2

Sugar Adds Flavor If sugar is not added to a food that normally has the added sugar, the flavor is altered An ingredient may be added to theproduct to give it flavor

What was added to give the flavor to Culver s Carmel Fudge Swirl? ANSWER: More fat- (17% DV for total fat & 30% DV for Saturated Fat ) Nutrition Facts: 205 calories per serving No Added Sugar Close to half the calories Are coming from fat! Good source of Total Fat High Source of Saturated Fat

FACT: People with diabetes are at a higher risk of developing heart disease Is the No Sugar Added Carmel Fudge Swirl from Culvers as healthy as the label makes it sound for the person with diabetes or anyone?

No Sugar Added: Edy s Slowed Churned Rich and Creamy Vanilla with ½ the Fat Nutrition Facts Serving Size: 1/2 Cup Servings Per Container: 12.0 Amount Per Serving -1/2 cup Total Calories 100; Calories from Fat 25 Total Fat 3.0 g: 5% DV Saturated Fat 2.0 g: 10% DV Trans Fat 0.0 g Total Carbohydrate 14.0 g: 5% DV Dietary Fiber 2.0 g: 8% DV Sugars 3.0 g Sugar Alcohol: 4.0 g Protein 3.0 g If a person can eat ½ cup to 1 cup at a setting, this product is acceptable to be purchased. Ice cream may be a trigger food for many people. If it is a trigger food for you, you may consider other ways to enjoy ice cream on an occasional basis. (Example: Go to Dairy Queen and get a small dish of ice cream or a kiddie cone. )

Names of Products that Makes Them Sound Healthy Healthy Choice Lean Cuisine Campbell Healthy Request Weight Watchers Saltines Crackers made from whole grains Special K Reduced sodium soy sauce A wise consumer will be able to look at the label and determine if a product is as healthy as the manufacturer makes it sound.

LABEL ALERT!!! NEW FOOD LABELS ARE COMING January 1, 2020, food manufacturers with $10 million or more in annual food sales will be required to use the new food label for their products. Manufacturers with less than $10 million in annual food sales would receive an extra year to comply until January 1, 2021.

Comparing Food Labels

Summary of the Changes Coming to the Food Label

It is Important to Know How to Read Food Labels: Original Labels and New Food Labels in order to be a wise consumer

What are one or two things you will be looking at on the food labels when you go grocery shopping?