FY240 Handouts for Lesson 7 1 SHOPPING SMART Linda B. Bobroff 2 1. This document is FCS8648, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. First published: November 1999. Revised: December 2003. Please visit the EDIS web site at http://edis.ifas.ufl.edu 2. Linda B. Bobroff, PhD, RD, LD/N, professor, Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. Reviewed by R. Elaine Turner, PhD, RD, and Samuel F. Sears, Jr., PhD, University of Florida; Tina B. Allen, MS, Columbia County Extension Service; and Marcia Zabor, M.S., formerly of Marion County Extension Service. The Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide research, educational, information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Service office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean
Label-Mania Quiz yourself about the food label. Check off True or False. 1. A food label can help me make healthy choices when I shop. 2. To eat a healthy diet, I need to count my fat gram intake every day. 3. A good way to tell if a food is a good source of calcium is to look at the % Daily Value. 4. The % Daily Value will vary depending on a persons calorie needs. 5. The serving sizes of foods are randomly decided by the food manufacturer. Session 7, Handout 1 FY240-S7, H1
Useful Labels The nutrition label is standard on most foods. Using the food label can help you make healthy choices when buying foods. The following information can be found on the label: Serving size: Once this was determined by the manufacturer of the food, but now the serving size reflects the amount that people normally eat, so the serving size is more realistic. Similar foods have similar serving sizes, making it easier to compare their nutrients. Calories: They are listed in two ways; The first number is the calories per serving, and the second number is the calories in the serving that come from fat. Daily Value: The daily intake that is recommended for specific nutrients. The chart at the bottom of the label shows the Daily Values. Your Daily Value for these nutrients will vary, depending on your calorie needs. Some values are maximums (fat, saturated fat, cholesterol, and sodium), and some are minimums (total carbohydrates and dietary fiber). You can use the % Daily Values to see how a food fits into your daily overall diet. Session 7, Handout 2 FY240-S7, H2-A
Fat: The label lists total fat and saturated fat as grams per serving as well as % Daily Value. Cholesterol: The amount of cholesterol in a serving is listed in milligrams. Current recommendations are that Americans eat no more than 300 milligrams of cholesterol a day. The % Daily value is also listed. Sodium: Sodium is listed in milligrams and the % Daily value. You should limit your sodium intake to 2,400 milligrams a day. Most Americans eat much more than this. Carbohydrate: The total carbohydrate content is made up of starch and sugar. It is listed in grams and % Daily Value. The fiber and sugar content is given; the rest is mostly starches. Fiber: Given in grams, it can be found on labels of most plant and grain products. Adults should eat between 20 and 35 grams of fiber a day. Protein: This is listed in grams. Most Americans who eat foods from all food groups get more than enough protein. Vitamins and minerals: The % Daily Value is listed for vitamins A and C, and the minerals calcium and iron. These are four nutrients that are critical for good health. Many people need to eat more foods containing these nutrients. Session 7, Handout 3 FY240-S7, H2-B
Tip of the Week To make healthy food purchases when grocery shopping, remember to always read food labels. Session 7, Handout 4 FY240-S7, H3
Post Program Evaluation Participant # Please take a few minutes to fill out this survey. Your response is greatly appreciated. Please try to answer all the questions. Check (T) the appropriate box: 1. As a result of this program, I am more familiar with risk factors for coronary heart disease. Strongly agree Agree No Opinion Disagree Strongly disagree 2. As a result of this program, I know how to choose healthful menu items when eating at restaurants. Strongly agree Agree No Opinion Disagree Strongly disagree 3. As a result of this program, I know how to use the food label to make healthful food choices. Strongly agree Agree No Opinion Disagree Strongly disagree 4. Have you made any health-promoting changes in your EATING or EXERCISE or SELF-CARE behaviors as a result of the program? YES NO If you answered YES, please list any changes you made: 5. How many sessions did you attend: 1 2 3 4 5 6 7 6. As a result of, I had my blood pressure checked by my health care provider. YES NO If YES, what is it? / MmHg 7. As a result of, I had my blood cholesterol checked by my health care provider. YES NO If YES, what is it? mg/dl Feel free to print or type your comments/suggestions on the back. THANK YOU FOR YOUR TIME! Session 7, Handout 4 FY240-S7, H4