Parent Workshop 3: Food Labels
Presented by:Network for a Healthy California—LAUSD
For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer.
Visit www.cachampionsforchange.net for healthy tips. •California Department of Public Health
Key MessagesBALANCING CALORIES• Enjoy your food, but eat less.
• Avoid oversized portions.
FOODS TO INCREASE• Make half your plate fruits and vegetables
• Switch to fat-free or low-fat (1%) milk
Key MessagesFOODS TO REDUCE• Compare sodium in foods and choose the
foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY• Adults – 30 minutes
• Children – 60 minutes
Review: Nutrients
• Calories
• Fiber
• Protein
• Fat
• Cholesterol
• Water
• Vitamins
• Minerals
Review:
• Nutrition and Physical Activity Goals
• Homework Activity – Cooking without Salt
See page 11 in your Workshop 1 materials
See page 12 in your Workshop 1 materials
How Much Do You Eat?
How do the servings of an average person compare to those on the food label?
Calories
Fat
Cholesterol
Sodium
Monounsaturated Fat
Polyunsaturated Fat
Potassium
% Daily Value
Carbohydrates
Protein
Vitamins/Minerals
Reading the Label
Reading the Label
Food Label Guidelines
• Low fat = 3 g or less of total fat
• Low saturated fat = 1 g or less of saturated fat
• Low sodium: 140 mg of sodium or less
• Low cholesterol: 20 mg or less
• High fiber: 5 g or more of fiber per serving
Food Label Guide
Food Label Lingo- page 4
Food Label Guidelines
Trans Fats
• When a food label says 0 g of trans fat, but includes partially hydrogenated oil, the food may have up to 0.5 g of trans fat per serving
• If you eat more than one serving, you could quickly reach your daily limit of trans fat
• Goal: 0 g (or less than 2 g) of trans fat per day
• Based on a 2,000 calorie diet
• Value is for the whole day
• Use as a tool to quickly compare products– Low % DV (fat, cholesterol, sodium)– High % DV (fiber, vitamins, minerals)– 20% or more = excellent source– 10% - 20% = good source– 5% = low
% Daily Value (DV)
Ingredient List
• The ingredient list tells us what’s in a food, including nutrients, fats or sugars that have been added
• All ingredients must be listed– Ingredients are listed in descending order by
weight– Those in the largest amount are listed first
Ingredient List
Five ingredients to limit:
• Sugar
• High fructose corn syrup
• Enriched flour and white flour
• Hydrogenated oils (ex: partially hydrogenated soybean oil)
• Saturated fat and trans fat
Ingredient List Activitysee page 2
1. Type of food and brand name
2. First four ingredients
Food Label Activitysee page 3
Physical Activity Break
Added Sugar
Provide calories, but almost no nutrients
Food Labels for items low in added sugars
4 grams of sugar equals 1 teaspoon
Ingredient Lists for items where sugar is not one of the first few ingredients and/or not listed several times
• Sugar
• End in “ose”
• Syrup
• Corn sweetener
• Honey
• Molasses
• High-fructose corn syrup
• Brown sugar
The Many Names of Sugarsee page 14
Activity: How Sweet it is
Reminder for Workshop 4
Bring a newspaper ad from a grocery store
Workshop 3 Goals
• See page 18 in your Workshop 1 materials
• Circle at least one of the nutrition goals or write your own goal
• Circle at least one of the physical activity goals or write your own goal
Workshop 3 Homework
Reading Labels - See page 19
Key Messages
BALANCING CALORIES
• Enjoy your food, but eat less.
• Avoid oversized portions.
FOODS TO INCREASE• Make half your plate fruits and vegetables
• Switch to fat-free or low-fat (1%) milk
Key Messages
FOODS TO REDUCE• Compare sodium in foods and choose the
foods with lower numbers
• Drink water instead of sugary drinks
DAILY PHYSICAL ACTIVITY• Adults – 30 minutes
• Children – 60 minutes
Tasting & Sampling