Food and Nutrition Labeling · PAI Healthy ating Pack Lesson : Food and Nutrition Labeling Taking a look at: Energy, Kilojoules & Calories • Kilojoules and calories are two ways

Lesson 1 - Phys ica l Act iv i ty, Nutr i t ion & Heal th

PEAI Healthy Eat ing Pack - Lesson 7 : Food and Nutr i t ion Label ing

P E A I H E A L T H Y E A T I N G P A C K

Food andNutrition Labeling

L E S S O N 7



• What’s on a label?

• What’s on a nutrition label?

• Understanding ingredients

What will we cover?



What is on a Food Label?

A Food label will give you a lot of information about your food.

What goes on the label is controlled by Food Laws:

• Name of the food

• Manufacturer’s name & contact details

• Ingredients

• Nutrition label

• Weight of the food

• Where the food came from

• Cooking instructions (if needed)

• Storage Instructions

• Information on some ingredients e.g. sweeteners or caffeine



Nutrition Label

All foods must list:

• Calories

• Fat

• Saturated Fat

• Carbohydrate

• Sugar

• Protein

• Salt

• Nutrients are listed per. 100g of the food or per 100mls for

liquids.

• They may also be listed per serving.



This is what a nutrition label looks like:

Nutrition Information Per 100g Per 90g Serving

Energy 427kJ/101kcal 384kJ/91kcal

Fat 3.1g 2.8g

Of Which Saturates 2.2g 1.9g

Carbohydrate 14g 13g

Of Which Sugars 11g 9.5g

Protein 4.5g 4.1g

Salt 0.12g 0.11g



This is what a nutrition label looks like:

Remember: the serving size on the label might be less than the amount in the

packet. Always check the packet weight as well as the serving weight.

This is the information per serving (100g)

This is the information per serving (90g)

Nutrition Information Per 100g Per 90g Serving

Energy 427kJ/101kcal 384kJ/91kcal

Fat 3.1g 2.8g

Of Which Saturates 2.2g 1.9g

Carbohydrate 14g 13g

Of Which Sugars 11g 9.5g

Protein 4.5g 4.1g

Salt 0.12g 0.11g



What’s in a 150g bag of Crisps?

Per 100g Per 35g recommended serving If you eat the whole bag

Nutrition Information Per 100g Per 35g Serving Per 150g Pack

Energy 499kcal 185kcal 700 calories

Fat 27.6g 10.5g 42g

Of Which Saturates 2.2g 0.7g 3.2g

Carbohydrate 52.2g 19g 79.5g

Of Which Sugars 1.1g 0.5g 1.7g

Protein 4.8g 1.7g 8g

Salt 2.2g 0.7g 3.5g



Taking a look at: Energy, Kilojoules & Calories

• Kilojoules and calories are two ways of measuring

energy.

• We can work out howmuch energy is in a food by

looking at how many kilojoules or calories are on a label.

• Active teen girls need about 2000 calories per day.

• Active teen boys need about 2400 - 2800 calories per

day.



Taking a look at fat

• Fat tells us how many grams of fat are in the food

• Fat is needed for healthy skin, hair, hormones and cells

• Active women need about 78g of fat per day.

• Active men need about 97g of fat per day.

• More than 50% of teens eat more fat than this everyday.



• Saturated fat tells us how many grams of fat are in the food.

• Some types of fats are healthy. Polyunsaturated fat and

monounsaturated fat are better for your heart.

• Saturated fat is less healthy and one type of fat that we need

to limit.

• A food that is low in saturated fat has less than 1.5g of

saturated fat per 100g.

• A food that is high in saturated fat has more than 5g of s

aturated fat per 100g.

Taking a look at Saturated Fat



• Carbohydrate is made up of starchy carbs and sugar.

• Taking a look at the amount of sugar in food is important.

• A food that is low sugar has 5g of sugar or less per 100g.

• A food that is high in sugar has more than 22.5g of sugar per

100g.

Taking a look at Carbohydrate & Sugar



• The ingredients list tells us a lot about what is actually in

our food.

• This is where we can check for added sugars.

• We can also check for any allergens.

• It also tells us about the amounts of some ingredients.

• The first food listed is there in the largest amount.

• The last food is there in the smallest amount.

• Ingredients in BOLD are allergens (foods some people may

be allergic to).

• If there is no sugar listed, then any sugar in the food is natural sugar.

Ingredients



What’s in a name?

• Sugar can be called many different names on a pack

• Any word ending in “ose” is a type of sugar

If you want to reduce added sugar look out for some of these:

• Sucrose

• Lactose

• Maltose

• Fructose

• Syrup

• Honey

• Maltodextrin

• Molasses

If there is no sugar listed in the ingredient list, then any sugar in the nutritionlabel is natural sugar.



Whole Milk, Blueberries (12%), Skimmed Milk Powder, Sugar, Tapioca

Starch, Thickener (Locust Bean Gum), Acidity Regulator, (Lemon Juice

Concentrate), Natural Flavouring, Cultures (Streptococcus Thermophilus,

Lactobacillus Casei)

What does this ingredient list tell us?



Whole Milk, Blueberries (12%), Skimmed Milk Powder, Sugar, Tapioca

Starch, Thickener (Locust Bean Gum), Acidity Regulator, (Lemon Juice

Concentrate), Natural Flavouring, Cultures (Streptococcus Thermophilus,

Lactobacillus Casei)

What does this ingredient list tell us?

Largest Ingredient|

|Smallest Ingredient

Allergen|

Added Sugar|



• The Ingredient list will tell you what is in your food.

• The nutrition label will tell you about the nutrients.

• Learning how to read and understand the labels will

help you to make healthy decisions about the food

you eat.

Using Food Labels

Documents

Food and Nutrition Labeling · PAI Healthy ating Pack Lesson : Food and Nutrition Labeling Taking a look at: Energy, Kilojoules & Calories • Kilojoules and calories are two ways