Molly Forman
County Extension Agent
Family and Consumer Sciences
(806) 823-2522 Briscoe/ (806)259-1642 Hall
http://briscoe-tx.tamu.edu/
http://hall-tx.tamu.edu/
Healthy Habits
Volume 13
March 2010
UNDERSTANDING
FOOD LABELS
Most packaged foods have a Nutrition Facts label.
Use it to make smart food choices.
Key parts of a Nutrition Facts Label
Serving Size:
The nutrient information is based on ONE serving.
Know the size of a serving, how many servings are in a
package and think about the number of servings you
usually consume.
Calories:
The energy or calories in one serving is listed, along
with calories from fat. Fat-free and low-fat foods may
have as many calories as the full-fat version of the
same product.
% Daily Value:
% Daily Value (%DV) tells you how the food fits into a
daily diet. The %DV is based on nutrient
recommendations for a 2,000 calorie diet. Think of 5%
or less as “low” and 20% or more as “high.”
Percent DV Footnote, Daily Values for Fat,
Saturated Fat, Cholesterol, Sodium,
Carbohydrate and Fiber:
These footnoted Daily Value numbers are experts’
nutrient recommendations for a 2,000 calorie and a
2,500 calorie diet. These numbers don’t change from
package to package.
Ingredients List:
Ingredients are listed in order by amount - from most
to least. For example, if the bread you’re buying is
mainly wholegrain, the first ingredient will be “whole
grain” wheat, oats, corn, rye or other grain. Also, check
here for ingredients you want to either avoid or
increase in your diet.
Fat, Saturated Fat, Trans Fat, Cholesterol,
Sodium:
Avoid eating too much fat, saturated and trans fats,
cholesterol and sodium. Look for lower %DV numbers.
Trans fat doesn’t have a %DV, but consume as little as
possible.
Carbohydrate, Fiber, Sugars:
Reach for healthy carbohydrate, fiber and sugar
sources, such as whole grains, fruits, vegetables and
beans. There’s not a %DV for sugar, but use the gram
amount to compare sugar content among products.
Protein:
Most Americans get plenty of protein so a %DV is not
usually listed. Look for lean, low-fat sources of meat,
poultry, dry beans, milk and milk products.
Potassium, Vitamins A and C, Calcium and
Iron:
Get plenty of fiber, Vitamins A and C, calcium and
iron. Look for higher %DV numbers; 10% is considered
a good source.
Visit www.cfsan.fda.gov/label.html for more label reading tips.
PyrP
Pasta Salad
Tortilla Roll Ups
Ingredients:
Ingredients:
1 (16 ounce) package colored rotini pasta
1 pound ground beef
1 onion, chopped
2 tomatoes, chopped
1 green bell pepper, chopped
1 cup fresh sliced mushrooms
1 cup black olives, pitted and sliced
Salt and pepper to taste
1 cup shredded cheese
1 (8 ounce) package of softened cream cheese
1 (8 ounce) package shredded colby jack cheese
½ of a red bell pepper (small jar of pimentos can be
substituted)
½ of a green bell pepper
3-4 green onions
8 slices of deli-sliced ham
½ teaspoon salt
½ teaspoon pepper
½ teaspoon seasoning salt
8-10 tortillas
Instructions:
Brown ground beef and onions in a skillet. Add salt and
pepper to ground beef. Bring 4 quarts of water to a
rapid boil (1teaspoons of salt can be added, optional).
Add rotini. Return water to rapid boil and cook
uncovered, stirring frequently, for about 10 to 12
minutes. Drain. Rinse in cold water. Combine cooked
pasta with cooked ground beef, tomatoes, green bell
pepper, mushrooms, olives. Sprinkle shredded cheese
on top and toss salad before serving.
Use your favorite salad dressing to drizzle over for
extra flavor!
Instructions:
In a food processor, chop bell peppers, green
onions, and ham. Then in a large bowl, mix cream
cheese, cheese, bell peppers, green onions, ham,
salt, pepper, and seasoning salt together. This could
take several minutes of stirring. Then spoon out 2-3
tablespoons for each tortilla. Spread ingredients
until all of the tortilla is covered. Then roll up
tortilla and cut into about 1 inch rolls. Cover, chill,
and then serve.
References:
http://www.fb.org/events/fcw/2009/pdf/UnderstandingFoodLabels.pdf
http://www.cfsan.fda.gov/label.html
Educational programs of the Texas AgriLife Extension Service are open to all citizens without
regard to race, color, sex, disability, religion, age, or national origin