Prime Time Sister Circles
®
Copyright © 2007, Rev. 2010. Marilyn Hughes Gaston, M.D., and Gayle K. Porter, Psy.D. All Rights Reserved.
Prime Time Sister Circles®: Week 9
Goals & Objectives
Goals
The Goals for this week are to:

Develop a daily, individualized comprehensive nutrition eating plan

Learn to read the food labels.
Objectives
At the conclusion of this Week, you will be able to:

Identify the major barriers that challenge your goal to improve your
nutrition.

Identify the supports and tools that will assist in developing healthy
eating habits

Use the Food Label to help you develop a nutrition plan that is
comprehensive, balanced and healthy.
Week 9 - ii
PTSC Week 9: Develop Your Nutrition Plan
TABLE OF CONTENTS
Goals & Objectives ..............................................................................................ii
Goals ................................................................................................................ii
Objectives ........................................................................................................ii
Develop Your Nutrition Plan ...............................................................................1
First Learn How to Read a Food Label..........................................................1
Serving Size (#1 on the Food Label) .........................................................2
Amount of Nutrients in Serving Size ....................................................2
Standardized Serving Size.....................................................................3
Servings Per Container ..........................................................................4
Calories (#2 on the Food Label).................................................................6
Manage Your Weight ..............................................................................6
Calories of Fat Per Serving (#3 on the Label)...........................................7
Total Fat (#4 on the Food Label)................................................................8
Total Carbohydrates (#5 on the Food Label)..........................................10
Dietary Fiber: Complex Carbohydrates (#6 on the Food Label) ...........10
Benefits of Eating a High-Fiber Diet ...................................................11
Sugars: Simple Carbohydrates (#7 on the Food Label) ........................12
Prime Time Tips & Self-Assessment Activities ..............................................14
Prime Time Self-Assessment Activities ......................................................14
Read the Label...........................................................................................14
Self-Assessment Activity 1: Compare Plain & Fruit Yogurt
Labels ....................................................................................................14
Plain & Fruit Yogurt Labels..................................................................15
Nutrition .....................................................................................................16
Self-Assessment Activity 2: What Do You Know About
Nutrition?...............................................................................................16
Self-Assessment Activity 3: What Barriers Prevent Me From
Developing Nutritional Eating Habits? ...............................................17
Self-Assessment Activity 4: Things I Need to Think About..............18
Pick Your Favorites...................................................................................19
Self-Assessment Activity 5: My Favorite Foods................................19
Improving My Eating Pattern ...................................................................20
Week 9 - iii
Prime Time Sister Circles®: Week 9
Self-Assessment Activity 6: How I Plan to Improve My Eating
Pattern ...................................................................................................20
Prime Time Nutrition Tips.............................................................................21
10 Worst Foods: Foods You Should Never Eat......................................21
Key to Self-Assessment Activity 6: My Favorite Foods....................21
10 BEST FOODS: Super Foods For Better Health! ................................23
Shape Up: Develop New Positive Nutritional Habits .............................24
Food Hall of Fame .....................................................................................26
Contract For Eating Nutritionally .....................................................................27
Progress Review Keys ......................................................................................28
Assignments for Week 10: Develop Your Stress Nutrition Plan ......................................28
Week 9 - iv
PTSC Week 9: Develop Your Nutrition Plan
Develop Your Nutrition Plan
First Learn How to Read a Food Label
Below is a Food Label for Yogurt. The left label is for Plain Yogurt while the right
label is for Fruit Yogurt. Compare the differences between the two types. Focus
especially on the Calories, Total Fat, Carbohydrates, Sugar and Protein.
Each of these will be discussed on the following pages.
Week 9 - 1
Prime Time Sister Circles®: Week 9
Serving Size (#1 on the Food Label)
The first and most important item on the Food Label is the “Serving Size”
because all the amounts of all the listed nutrients are based on this number.
Amount of Nutrients in Serving Size
The size of the serving on the food package influences the number of calories,
calories from fat, total fat, total carbohydrates, dietary fiber, sugars, protein and
other nutrients listed on the label. Although a small bag of corn chips may
contain two or more servings, most people will eat the entire bag! That's why it's
always important to check the serving size of all foods on the label.
When reading the Food Label, it is important to start
with the:
 Serving Size
because all the listed nutrients are based on this
amount.
Week 9 - 2
PTSC Week 9: Develop Your Nutrition Plan
Standardized Serving Size
Serving sizes are standardized (made equal) in familiar units, such as cups or
pieces, followed by the metric amount, for example, “g” (grams) or “mg”
(milligrams). Serving sizes are standardized in order to make it easier for you to
compare similar foods.
Standardized serving sizes:
 are provided in familiar units, such as a cup or
piece
 are followed by the metric amount as grams (g)
& milligrams (mg)
 make it easier to compare similar foods.
Week 9 - 3
Prime Time Sister Circles®: Week 9
Servings Per Container
Pay attention to the serving size, especially how many servings there are in the
food package. Then ask yourself, "How many servings am I consuming?" (e.g.,
1/2 serving, 1 serving, or more). In the sample label, one serving of macaroni and
cheese equals one cup. If you ate the whole package, you would be eating two
cups. That DOUBLES the amount of calories, fat, sodium, total carbohydrates
and other nutrients, including the %Daily Values as shown in the sample label.
You buy a box of Mac & Cheese at the store and read the food
label closely. The label says the box contains 2 servings and each
serving is 1 cup at 250 calories per serving. You cook the entire
box of Mac & Cheese. If you eat the entire amount, you will eat:
 DOUBLE the amount of calories
 DOUBLE the amount of fat to 24 g
 DOUBLE the amount of salt to 940 mgm
 DOUBLE the amount of carbs to 62 g & other nutrients.
To check your progress, answer the following questions.
Week 9 - 4
PTSC Week 9: Develop Your Nutrition Plan
PROGRESS REVIEW QUESTIONS
DIRECTIONS:
1.
2.
3.
Using your response sheet, circle the letter which best
completes the following statements.
When reading the food label, it is important to start with the
_________________ because all the listed nutrients are based on this
amount.
a.
Calories from Fat
b.
Serving Size
c.
Calories
d.
all of the above
Standardized Serving Sizes ________________________ .
a.
are provided in familiar units, such as a cup or piece
b.
are followed by the metric amount as grams (g) & milligrams (mg)
c.
make it easier to compare similar foods
d.
all of the above
You buy a box of Mac & Cheese at the store and read the food label
closely.
The label says the box contains 2 servings and each serving is 1 cup at
250 calories per serving.
You cook the entire box of Mac & Cheese.
If you eat the entire amount you cooked, you will eat ____________
amount of calories, fat, salt, carbs & nutrients.
a.
the correct
b.
triple the
c.
double the
d.
half the
Turn to Page 28 to Check Your Answers.
Week 9 - 5
Prime Time Sister Circles®: Week 9
Calories (#2 on the Food Label)
The second item (#2) on the food label, Calories, indicates the amount of calories
in each, i.e., ONE serving size. Serving sizes differ from one food to the next, so
to figure out how many calories you are eating, you need to do three things:
1. Look at the serving size.
2. See how many calories there are in one serving.
3. Multiply: number of calories by the number of servings you're going to eat.
Manage Your Weight
One way to manage your weight is to check the section of the food label that
contains the calories: Total Calories and Calories from Fat. Your weight will
increase or decrease depending on how you manage the intake of calories,
especially the calories from fat. You should strive for 2000 calories/day if you are
very active, or 1600 calories/day if less active. Another way to manage your
weight is to check the Total Carbohydrates and Sugar per serving.
You can manage your weight by checking the section
of the Food Label that contains the:
 Total Calories, especially Calories from Fat
 Total Carbohydrates and Sugar.
Week 9 - 6
PTSC Week 9: Develop Your Nutrition Plan
Calories of Fat Per Serving (#3 on the Label)
According to guidelines, active women should eat approximately 2000 total
calories per day. Of those 2000 calories, NO MORE than 20% or 400 calories
should come from FAT per DAY—NOT at EACH MEAL (2000 calories x 20% fat
= 400 calories from fat). Less active women should have fewer Calories from Fat
daily (320 for a 1600 calorie daily diet).
The sample label shows one serving = 250 Total Calories. If you eat 250 calories
at one meal, only 20% should come from fat (250 x 20% = 50). Of those, 250
calories, 110 are from Fat. That serving has almost half (44%) of the total
Calories from Fat allowed daily. Guidelines indicate eating 40 calories of fat per
meal is LOW; 100 calories/meal is MODERATE; 400 calories/meal is HIGH.
Remember:
the Food Label
shows the
Amount of
Total Calories
per SERVING
NOT per MEAL!
Based on a 2000 calories diet, a General Guide to TOTAL
Calories of Fat per SERVING (NOT per MEAL) indicates that:
 40 calories per serving is LOW
 100 calories per serving is MODERATE
 400 calories per serving is HIGH.
Week 9 - 7
Prime Time Sister Circles®: Week 9
Total Fat (#4 on the Food Label)
The “Total Fat” number indicates how much fat is in a single serving of food and
is generally measured in grams. Saturated fats and trans fats are unhealthy fats
because they raise LDL-Cholesterol and increase your risk for heart disease.
Saturated fat comes from animal products like butter, cheese, whole milk, ice
cream and meats. Trans fats are found in these foods also, but are also in fast
foods and in hydrogenated oils, e.g., fats in stick margarine & shortening, some
cookies, crackers, fried foods, snack foods and processed foods.
The Ingredients List may also list “partially hydrogenated” which is trans
fat. Even though TRANS FAT is listed as 0 on the label, YOU DON’T WANT
IT!!!!!!
On the Food Label, look for 3g or less total fat (0-2g saturated & 0 trans fat)
and some percentages of poly & mono-unsaturated fat (the "healthy" fats).
On the Food Label, find food that has:
 3g or less total fat
 0-2g saturated fat & 0 trans fat
 some % of poly- & mono-unsaturated fat.
To check your progress, answer the following questions.
Week 9 - 8
PTSC Week 9: Develop Your Nutrition Plan
PROGRESS REVIEW QUESTIONS
DIRECTIONS:
4.
5.
6.
Using your Response Sheet, circle the letter which best
completes the following statements.
You can manage your weight by checking the section of the Food
Label that contains the ________________________________.
a.
carbohydrates
b.
sugar
c.
total calories, especially calories from fat
d.
all of the above
Based on a 2000 calories diet, a General Guide to TOTAL calories of
fat per serving indicates that 100 calories per serving is ___________.
a.
low
b.
moderate
c.
high
d.
deficient
On the Food Label, find food that has: ____________________.
a.
6g saturated fat
b.
% total fat per meal
c.
3g or less total fat
d.
7g trans fat 33
Turn to Page 28 to Check Your Answers.
Week 9 - 9
Prime Time Sister Circles®: Week 9
Total Carbohydrates (#5 on the Food Label)
Carbohydrates, the most abundant source of calories, are classified as a)
Complex Carbohydrates: Dietary Fiber (#6 on the Food Label) and b) Simple
Carbohydrates: Sugar (#7 on the Food Label). When choosing which carbs to
eat, select foods that are high in dietary fiber (3g or more) and low in sugar.
Dietary Fiber: Complex Carbohydrates (#6 on the Food Label)
Dietary Fiber, regarded as more "healthy" or "nutritious", contains complex
carbohydrates, which provide calories with nutritional value and high fiber.
The best sources of nutritious carbohydrates are those that come from "starchy"
foods such as whole-grain breads and cereals, starchy vegetables, brown
rice, legumes, nuts and seeds.
Healthy
Carbs
On Food Labels, nutritious Carbohydrates classified
as Dietary Fiber, are found in foods such as:


whole-grain breads, brown rice, & cereals
vegetables, fruits, legumes, nuts & seeds.
Week 9 - 10
PTSC Week 9: Develop Your Nutrition Plan
Benefits of Eating a High-Fiber Diet
The foods classified as complex and simple carbohydrates have been discussed
as to whether they contained Dietary Fiber (nutritious) or Sugars (empty
calories). Although the fiber-containing foods contain calories, the Dietary Fiber
itself contains no calories. That is why the Food Label lists their values in terms
of how many grams (g) of fiber each serving contains.
This fiber, however, is a necessary part of a healthy diet. High-fiber diets can
promote weight loss and bowel regularity, reduce the risk of colon cancer
and help reduce cholesterol levels. Remember, you want to eat 25-35g of fiber
per day.
By eating a diet high in fiber (25-35g daily), you can:
 promote weight loss and bowel regularity
 reduce the risk of colon cancer
 help reduce cholesterol levels.
Week 9 - 11
Prime Time Sister Circles®: Week 9
Sugars: Simple Carbohydrates (#7 on the Food Label)
Simple carbohydrates contain sugars like glucose and sucrose. They are in foods
that lack nutrient value and contain "empty" (no nutritional value) calories. such
as fruit juices and high-sugar foods and beverages.
Simple carbohydrates that contain vitamins and minerals occur naturally in fruits,
milk and milk products. Other foods that contain simple carbs include:
processed and refined sugars and sugary products such as found in cakes,
cookies and candy. Also simple carbs include table sugar, syrups (not including
natural syrups such as maple) and regular (non-diet) carbonated beverages,
such as sodas. These are ALL unhealthy carbohydrates and provide no
nutrients, only "empty" calories.
NOT
Healthy
Unhealthy carbs that contain only non-nutritious,
"empty" calories are found in:
 processed and refined sugars, and sugary
products such as cakes, cookies, candy
 regular (non-diet) carbonated beverages.
To check your progress, answer the following questions.
Week 9 - 12
PTSC Week 9: Develop Your Nutrition Plan
Progress Review Questions
DIRECTIONS:
7.
8.
9.
Using your Response Sheet, circle the letter which best
completes the following statements.
On the Food Label, nutritious Carbohydrates classified as Dietary
Fiber, consist of foods that are _____________________ .
a.
whole-grain breads, brown rice & cereals
b.
starchy vegetables, legumes, nuts and seeds
c.
milk, honey, cookies & candy,
d.
both a and b above
By eating a diet high in fiber (25-35g daily), you can _____________ .
a.
promote weight loss and bowel regularity
b.
reduce the risk of colon cancer
c.
help reduce cholesterol levels
d.
all of the above
Unhealthy carbs that contain only non-nutritious, "empty" calories
are found in __________________________ .
a.
brown rice and cereals
b.
processed and refined sugary products such as cakes, cookies,
candy, table sugar, and non-diet carbonated beverages
c.
legumes, nuts and seeds
d.
both a and c above
Turn to Page 28 to Check Your Answers.
Week 9 - 13
Prime Time Sister Circles®: Week 9
Prime Time Tips & Self-Assessment Activities
Prime Time Self-Assessment Activities
Read the Label
Self-Assessment Activity 1: Compare Plain & Fruit Yogurt Labels
The label on the next page has been enlarged so you can see how important it
is to examine Nutrition labels closely. In the right column below, write what
information you can get from comparing the Plain Yogurt label with the
Fruit Yogurt Label.
Week 9 - 14
PTSC Week 9: Develop Your Nutrition Plan
Plain & Fruit Yogurt Labels
Week 9 - 15
Prime Time Sister Circles®: Week 9
Nutrition
Self-Assessment Activity 2: What Do You Know About Nutrition?
Week 9 - 16
PTSC Week 9: Develop Your Nutrition Plan
Self-Assessment Activity 3:
What Barriers Prevent Me From Developing Nutritional Eating Habits?
Week 9 - 17
Prime Time Sister Circles®: Week 9
Self-Assessment Activity 4: Things I Need to Think About
Week 9 - 18
PTSC Week 9: Develop Your Nutrition Plan
Pick Your Favorites
Self-Assessment Activity 5: My Favorite Foods
Turn to pages 21 & 22 to check out your picks.
Week 9 - 19
Prime Time Sister Circles®: Week 9
Improving My Eating Pattern
You have just learned a lot of information about how healthy and unhealthy foods
affect your health and well being. How do you plan to use all the information to
improve your eating patterns, prevent disease and promote health?
Self-Assessment Activity 6: How I Plan to Improve My Eating Pattern
Week 9 - 20
PTSC Week 9: Develop Your Nutrition Plan
Prime Time Nutrition Tips
10 Worst Foods: Foods You Should Never Eat
Key to Self-Assessment Activity 6: My Favorite Foods
See some GOOD choices on page 23.
Week 9 - 21
Prime Time Sister Circles®: Week 9
See some GOOD choices on pages 17 & 18.
Week 9 - 22
PTSC Week 9: Develop Your Nutrition Plan
10 BEST FOODS: Super Foods For Better Health!
You saw some of the 10 WORST Food Choices. Following are 10 of the BEST food choices.
Make a pledge to include them in your daily diet.
Nutrition Action Healthletter, published by the nonprofit Center for Science in the Public
Interest, 1875 Connecticut Avenue, N.W., Suite 300, Washington, D.C. 20009.
Week 9 - 23
Prime Time Sister Circles®: Week 9
Shape Up: Develop New Positive Nutritional Habits
Another step in changing may include incorporating new habits into your eating
plan. These TIPS from Drs. Michael F. Roizen & Mehmet C. Oz's book "You:
On a Diet: The Owner's Manual" can help you.
Week 9 - 24
PTSC Week 9: Develop Your Nutrition Plan
Week 9 - 25
Prime Time Sister Circles®: Week 9
Food Hall of Fame
Drs. Michael F. Roizen and Mehmet C. Oz have additional tips in their Food Hall
of Fame list.
Week 9 - 26
PTSC Week 9: Develop Your Nutrition Plan
Contract For Eating Nutritionally
Week 9 - 27
Prime Time Sister Circles®: Week 9
Progress Review Keys
1.
2.
3.
b
d
c
Review pages 1-5]
4.
5.
6.
d
b
c
[Review pages 6-9]
7.
8.
9.
d
d
b
[Review pages 10-13]
DIRECTIONS
If you answered any of the above questions incorrectly, review the appropriate
section of the text before continuing.
If you answered the above questions correctly, proceed to the Circle.
Assignments for Week 10: Develop Your Stress Nutrition Plan
Week 9 - 28