nutrition labels:
our guides to healthy eating
based on the official fda guidelines
teacher's guide
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All material in this program is the exclusive property of the copyright holder.
Copying, transmitting, or reproducing in any form or by any means with prior
written permission from the copyright holder or its distributor is prohibited by
Federal Law (Title 17, U.S. Code Sections 501 and 506).
©1994 United Learning, Inc.
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NUTRITION LABELS:
Our Guides To Healthy Eating
Catalog # 3239
Produced for United Learning
by
Paul Fuqua
John Colgren
Consultant
Mary J. Carlson RD
UNITED LEARNING
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Suite 100
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TABLE OF CONTENTS
Introduction ....................................................................................... 1
The Goals: Discovery and Change ................................................. 1
Viewer Objectives ............................................................................. 2
Materials Included............................................................................ 2
Suggested Instructional Procedures
Teacher Preparation ...................................................................... 2
Introducing The Video ................................................................. 2
Follow-Up Activities .................................................................... 3
Blackline Master Descriptions ........................................................ 3
Video Instructional Quiz and Answer Key ................................... 5
Video Script........................................................................................ 7
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This complete teaching aid is based on and has been developed from the revised food labeling procedures that went into effect in 1994.
The information it contains was developed largely from material provided by the U.S. Food
and Drug Administration and the U.S. Department of Agriculture. The assistance of both
agencies is gratefully acknowledged.
The material contained in this presentation is fully compatible with and complementary to
the U.S. Department of Agriculture’s Food Guide Pyramid.
This program has been designed to satisfy multigrade interest levels. Its basic materials can
be used as low as grade 5. At the same time, however, materials contained in this kit can also
be used with higher age groups—including adult audiences.
All age level audiences will benefit from an increased awareness of how the information
contained in the revised Nutrition Facts labels and related material, such as health claims
linking specific nutrients and certain diseases, can help them lead more healthy lives.
The materials in this kit are also prepared in such a way that they can be used successfully in
non-school settings. This feature makes the video presentation, and its accompanying print
material, appropriate for use in industrial, remedial, high-risk, and volunteer nutrition education situations.
The goals of this instructional program are…
• to help students discover how to use the information contained in the revised Nutrition
Facts labels,
• to present health claims linking some foods and specific diseases,
• to describe such phrases as “Low Fat” and “High Fiber” so that students can make healthy
food-buying choices.
This program also addresses some of the exceptions to and peculiarities of food labeling.
This knowledge can then help students change their behavior to follow healthier eating habits.
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After viewing the video and participating in the follow-up activities, the students will be able
to…
1. Explain how to read food labels.
2. Interpret the nutrition facts on labels and relate the information to make healthy food
choices.
3. Define key terms, i.e. calories, fat, cholesterol, sodium, carbohydrates, dietary fiber, etc.
4. Identify and discuss foods that are not required to have Nutrition Facts labels.
5. Relate the Nutrition Facts label information to the Food Guide Pyramid and plan healthy
daily food choices.
This complete instructional program contains…
• 15-minute Video Cassette — a live-action presentation
• 22 Blackline Reproduction Masters for duplication which highlight key points and
provide hands-on activities. A description of the Blackline Masters can be found beginning
on page 3 of this guide.
• Video Instructional Quiz to help students grasp their understanding of the material
presented.
• Teacher’s Guide designed to aid teachers in the use of the materials contained in this
program. In addition to introductory material, this guide also contains…
• Instructional suggestions,
• The video instructional quiz and the answer key,
• A complete script of the video presentation.
We suggest that teachers preview the video before using it. Simple and straightforward, the
presentation is designed to help students discover the significance of the information contained in the revised Nutrition Facts food label and to understand what is meant by the various claims that are often made on food labels.
As you review these materials, you may find it necessary to make some changes, deletions, or
additions to fit the specific needs of your class. We encourage you to do so, for only by
tailoring this program to your students will they obtain the maximum instructional benefits
afforded by the materials.
There are many ways to introduce the subject materials covered in this video. One successful
strategy is to distribute copies of Blackline Master 1, What's On A Label?, and ask your students to explain it to the class.
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You may also want to ask the students to explain what they think such descriptive terms as
“Low Fat” or “Light” mean. Write some of their answers on the chalkboard. When you have
a number of them recorded, you can show the video and ask the students to compare their
answers with the information presented in the video.
Show the video. The viewing time is 15 minutes. For your teaching convenience, the complete script of the video presentation is printed beginning on page 7 of this guide.
Once students have seen the video, you can ask them to comment on the answers the class
gave before viewing the presentation. Their changes and corrections can be made as a group,
or the class can be divided into smaller “focus” groups.
The Nutrition Facts label lists a number of specific nutrients, such as protein and carbohydrates. Students can be asked to gather information on these. They can then either report
back orally or in written form.
Students can also be sent on “field trips” into their local food markets to study various aspects of food labeling. For example, they might be asked to report back on such things as the
examples they find of the descriptive terms discussed in Blackline Master 10, What The Claims
Mean, or to describe how nutritional information is provided for fresh raw vegetables, fish,
and poultry.
Blackline Master 11 shows the Food Guide Pyramid. A Nutrition Facts label could be distributed and students could be asked to report, either orally or in written form, on the relationship between the two.
Fats and sodium are discussed in relation to their health consequences in Blackline Masters 3,
4, 5, 6 and 8. Students could be asked to prepare research reports on such medical problems
associated with their overuse as hypertension, strokes, and heart disease.
Accompanying this program you will find a separate envelope which contains 22 blackline
masters intended for duplication and distribution to your class. These information sheets
and activities are designed to reinforce the information presented in the video as well as
provide extended learning activities for the students. These blacklines masters were developed for multi-grade and interest levels. Choose the blackline masters you feel are appropriate for your group. The following is a list of the blackline masters and a brief description of
each.
1. What's On A Label? provides an overview of the information provided by Nutrition Facts
labels.
2. The "% Daily Value" explains what this part of the label means.
3. Figuring The Fat discusses how to watch for fat in our diets.
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4. Trading Off Fats looks at the fats in various foods.
5. When Low Isn't Always So discusses the fat content of prepared meals.
6. How Low Is "Low Fat?" explains the rules dealing with low fat milk.
7. The Cholesterol Story looks at the cholesterol in our diet.
8. The Sodium Story discusses the effects of the sodium we consume.
9. Checking The Claims explains the claims that can appear on food packages.
10. What The Claims Mean is a glossary of the descriptive terms that appear on food packages.
11. The Food Guide Pyramid provides an overview of the Pyramid.
12. The Bread, Cereal, Rice & Pasta Group is explained in this blackline master.
13. The Vegetable Group is explained in this master.
14. The Fruit Group is explained in this master.
15. The Milk, Yogurt & Cheese Group is explained in this master.
16. The Meat, Poultry, Fish, Dry Beans, Eggs, and Nut Group is explained in this master.
17. The role of Sugar in our diet is explained in this master.
18. A Daily Diet Plan is presented in this master.
19. How To Make The Pyramid Work For You provides pointers on using the Pyramid to
make healthy food choices.
20. Checklist For Healthy Menus will help students plan their menus.
21. How To Rate Your Diet provides tips to help students evaluate their own eating habits.
22. This Instructional Quiz can be used to evaluate your students.
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1. A % Daily Value of 35% or less tells us that a food is low in that particular nutrient.
Answer: FALSE. A food should not be considered low in a given nutrient if the % Daily Value
exceeds 5%.
2. Food packages may display information about the links between certain specific nutrients
and diseases. Answer: TRUE
3. Grain-based foods, such as pasta, are at the base of the Food Guide Pyramid.
Answer: TRUE
4. Experts tell us that we should get no more than 30% of our calories from
fat
.
5. For most of us, the most important dietary problem is getting too much of nutrients such
as fat and sodium. Answer: TRUE
6. The % Daily Value portion of the Nutrition Facts label tells us how much of a day's
worth of several key nutrients a serving provides.
7. Many cured and luncheon meats and canned and frozen vegetables are low in sodium.
Answer: FALSE. Many of these products contain large amounts of sodium.
8. Most foods cannot be labeled as "Low Fat" if they contain more than 3 grams of fat in a
serving.
9. Packaged meals are allowed three grams of fat for every hundred grams they weigh.
Answer: TRUE
10. The Nutrition Facts label gives serving sizes in both normal household and
measurements.
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metric
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Nutrition Labels
WHAT'S
ON A LABEL?
Serving sizes are consistent
across product lines, are stated
in both household and metric
measures, and reflect the
amounts people actually eat.
Today's food labels help
in planning healthy
meals. The information
they contain will help
you compare almost any
food you are thinking
about eating with the
food groups that make
up the Food Guide Pyramid.
Calories from fat are shown
on the label to help consumers
meet dietary guidelines that
recommend people get no more
than 30 percent of the calories
in their overall diet from fat.
% Daily Value shows how a
food fits into the overall daily
diet.
The list of nutrients covers
those most important to the
health of today's consumers,
most of whom need to worry
about getting too much of certain nutrients (fat, for example),
rather than too few vitamins or
minerals, as in the past.
Some of
Daily Values are
maximums, as with fat (65
grams or less); others are minimums, as with carbohydrate
(300 grams or more). The daily
values for a 2000-2500 calories diet must be listed on the
label of larger packages.
The label of larger packages may
tell the number of calories per
gram of fat, carbohydrate, and
protein.
Source: Food and Drug Administration
Nutrition Labels
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Nutrition Labels
The "% Daily Value" tells us at a glance whether a
food contributes a lot--or a little--of a particular
nutrient.
You don't have to worry about complex figuring.
Just look at the numbers.
A high number means the food contains a lot of a
nutrient.
A low number means it contains a little.
The "Rule of 5" is an easy way to judge foods. If the
number is 5 or less, the food is low in that nutrient,
and it makes up only a minor part of your diet.
The "% Daily Value" makes it easy to compare
products and to tell if a serving is high or low in a
particular nutrient.
For example, the label shows that a serving of this
product supplies 25% of the total amount of saturated fat we should consume in a day.
That's way over 5 -- meaning that a serving of this
food contains a lot of sodium.
Nutrition Labels
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Nutrition Labels
Figuringthe
Many of us eat too much fat. This can lead to serious health
problems.
For example, diets high in fat increase the risk of some types
of cancer, such as cancers of the breast, colon, and prostate.
And diets high in saturated fat and cholesterol increase the
risk of coronary heart disease.
With this in mind, experts recommend that we consume 30
percent or less of our daily calories as fat and 10 percent or
less as saturated fat.
The nutrition label makes it easy
to keep track of the fat we eat.
A quick glance at this one tells us that one
serving of this product provides 13 grams, or
20%, of the total fat we should eat in a day.
☞
It also tells us that 5 grams of this is saturated fat.
Thus, one serving provides 25 percent, or one
quarter, of the saturated fat we should eat in a
day.
This label also tells us the total calories from fat
that a serving provides. In this case, it is 120.
This part of the label shows what our maximum
consumption of fat and saturated fat should be
for both a 2000 and a 2500 calorie diet.
Nutrition Labels
☞
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Nutrition Labels
"Avoid too much fat and cholesterol" doesn't
mean "never eat cheese" because it contains fat or
"never eat egg yolks" because they contain cholesterol. It's the total amount of fat, saturated fat, and
cholesterol in your diet that matters.
While you may want to moderate your intake of
some foods, you needn't eliminate them from your
diet completely. Instead, balance high-fat foods with
other foods that contain less fat and cholesterol.
The "tradeoffs" below are equations that show
approximately how much fat is in some typical foods.
Where's The Fat?
Milk Tradeoffs
1 cup whole milk
1 cup 2% lowfat
milk
8 ounces plain
lowfat yogurt
1-1/2 ounces
natural cheese
2 ounces process
American cheese✝
1/2 cup ice cream
Meat
Foods on each side of the equation provide about
the same amounts of vitamins and minerals. Use
these tradeoff equations along with the fat equivalents shown in the box below to help you moderate
f a t.
If, for example, you prefer to drink whole milk
rather than skim, you can moderate your fat intake by
omitting 2 teaspoons of fat elsewhere in your day's
meals.
= 1 cup skim milk + 2 tsp. fat
= 1 cup skim milk + 1 tsp. fat
= 1 cup skim milk + 1 tsp. fat
= 1 cup skim milk + 3 tsp. fat
= 1 cup skim milk + 4 tsp. fat
= 1/3 cup skim milk +
2 tsp. fat + 3 tsp. sugar
Tradeoffs
2 ounces bologna✝ = 1 ounce lean meat, fish, or
poultry + 3 tsp. fat
2 tbsp. peanut
butter
= 1 ounce lean meat, fish, or
poultry + 3 tsp. fat
1/3 cup nuts
= 1 ounce lean meat, fish, or
poultry + 5 tsp. fat
You can also trade off according to food
preparation method.
For example:
18 potato chips✝
10 French fries✝
= 1 medium boiled potato + 3
tsp. fat
= 1 medium boiled potato + 2
tsp. fat
The fat in some foods adds up quickly. A bologna-and-cheese sandwich made with 2
slices (2 oz.) of bologna, 2 slices (2 oz.) of cheese, and 2 teaspoons of mayonnaise
counts up to about 36 grams of fat, about 9 teaspoons. However, a similar sandwich
made with lean beef, lettuce, tomato, and lowfat mayonnaise, and served with a cup of
nonfat milk instead of the cheese, has only about 6 grams of fat. Note: 4 grams
of fat = 1 teaspoon
5 tsp.
4 tsp.
3 tsp.
✝These foods are usually high in sodium.
Tradeoffs are approximations based on the
calories and nutrients in these types of foods.
Individual
foods
vary.
Nutrition Labels
2 tsp.
1 tsp.
Fat
Equivalents
1 tsp. margarine, butter, or oil =
sour cream or whipped cream
light (table) cream
mayonnaise-type salad dressing or cream
c h e e se
Italian or French salad dressing or
imitation margarine
mayonnaise
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Nutrition Labels
When "Low" Isn't Always So
The deal with packaged "Meals"…
ITALIAN DINNER
LOW FAT
SEE BACK PANEL FOR
NUTRITIONAL INFORMATION
WITH TOMATO SAUCE
"Low" isn't always so
when
it comes to the packaged meals and main
dishes we buy for breakfast, lunch, and
dinner.
Take the question of fat. For an individual food to be called "Low Fat" it must
contain 3 grams or less of fat per serving.
The rules are different, however, for
packaged meals or main dishes.
In their case, the "Low Fat" claim can be
made if the products contain 3 grams or
less of fat and not more than 30% of calories from fat for every 100 grams they
weigh.
Nutrition Labels
The "low" fat in
packaged dinners
isn't always so
low.
Always check the
Nutrition Facts
label to be sure of
how much fat
you're eating.
Thus, if a packaged meal, such as the
one shown above, weighed say nine
ounces (252g), it would be allowed to
contain about 8 grams of fat--and that's
a lot.
The same sort of exception is also true
for such descriptions as "Low Saturated
Fat," "Low Sodium," and "Low Cholesterol."
So check the Nutrition Facts label carefully whenever you buy a packaged
meal. It will tell you what you need to
know to be sure that you are really
eating a low fat meal.
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Nutrition Labels
"Low Fat" has a different meaning when it's used to describe
milk.
Thanks to special rules passed by Congress,
the term "Low Fat" has a different meaning when used with milk than it has with
other foods.
Foods other than milk are generally limited to
3 g or less of fat per serving.
However, 2% milk is different. It may be
called "Low Fat" but may contain up to 5 g
of fat per serving.
With that in mind, if you are trying to keep a
low-fat diet, don't buy 2% milk. Drink 1%
milk instead.
Nutrition Labels
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Nutrition Labels
☛
☛
Cholesterol and fat are not the
same thing.
Health experts recommend that we keep our
intake of cholesterol to less than 300 mg a
day.
Cholesterol is a fat-like substance
present in all animal foods. Plant
foods do not contain cholesterol.
Meat, poultry, fish, dairy products
☛
♥
products, and egg yolks all contain
cholesterol.
That's where the Nutrition Facts label is a
big help. At a glance it shows how much
cholesterol a serving contains and what
percent of our recommended daily intake
that is.
Too much cholesterol clogs arteries.
This can lead to heart attacks and strokes.
Here's where to
As the table below shows, different foods
check out the
contain widely differing amounts of cholesterol.
cholesterol.
☞
Liver
331 mg
3 ounces, cooked
Egg
213 mg
1 yolk
Beef or
Chicken
76 mg
3 ounces, cooked
Whole Milk
1 cup
Skim Milk
33 mg
4 mg
1 cup
Nutrition Labels
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Nutrition Labels
Too much salt in our diets causes
problems. That's because the salt in our
foods is the main source of sodium.
And high-sodium diets increase the risk
of high blood pressure or hypertension.
This, in turn, increases the risk of heart
disease and strokes.
Health experts believe that diets low in
sodium can lower blood pressure and
the related risks in many people.
You can help to keep the
sodium down in your diet by
going easy on such often
eaten sodium-rich foods as:
• Cured Meats
• Luncheon Meats
• Soy Sauce
• Many Canned Soups,
Vegetables and Processed
Foods
And be sure to check the
Nutrition Facts labels on the
foods you buy. They provide
the information you need to
make buying choices that will
help to keep the sodium
down in your diet.
That's why health experts recommend that
we try to keep the amount of salt we eat to
a minimum
It's surprising just how much sodium
some common foods contain…
Food
Sodium
Tomato Juice, canned, 3/4 cup
660
Dill Pickle, 1 medium
930
Soy Sauce, 1 tablespoon
1030
Milk, 1 cup
120
Salad Dressing, 1 tablespoon
75-220
Bread, 1 slice
110-175
Processed Cheese, 2 oz.
820
Nutrition Labels
☞
mg
mg
mg
mg
mg
mg
mg
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Nutrition Labels
Now they have to mean something…
MACARONI AND CHEESE DINNER
☞
Claims such as
this are now
closely regulated.
A GOOD SOURCE
OF CALCIUM
Net Weight 8.9 oz (252g)
A FROZEN DELIGHT
You can believe the claims on today's food labels.
Descriptive terms, such as "Low" and
"Free" were long used on food labels. But
in the past, their exact meaning--and their
usefulness in planning a healthy diet--was
not clear.
Now, however, that's all changed.
Today, strict guidelines assure that
nutrient claims mean the same on
every product.
Nutrition Labels
The government has set specific definitions
for such descriptive terms as "High," "Low,"
"Good Source," "Reduced," "Fewer," and
"Light."
These regulations assure that we can
believe what we read on food packages-thus making it easier to plan healthy
diets.
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Nutrition Labels
The government has
established strict definitions for the descriptive terms that are
used on food labels.
Here are some that are
used for specific nutrients…
Sugar
Sugar free: less than 0.5 grams (g) per
serving
No added sugar, Without added
sugar, No sugar added:
• No sugars added during processing or packing, including
ingredients that contain sugars
(for example, fruit juices,
applesauce, or dried fruit).
• Processing does not increase
the sugar content above the
amount naturally present in the
ingredients. (A functionally
insignificant increase in sugars is
acceptable from processes used
for purposes other than increasing sugar content.)
• The food that it resembles and
for which it substitutes normally
contains added sugars.
• If the food doesn't meet the
requirements for a low- or reduced-calorie food, the product
bears a statement that the food is
not low-calorie or calorie-reduced
and directs consumers' attention
to the nutrition panel for further
information on sugars and calorie
content.
Reduced sugar: At least 25 percent less sugar per serving than
reference food.
Nutrition Labels
Calories
Calorie free: Fewer than 5
calories per serving.
Low calorie: 40 calories or less
per serving and if the serving is 30
g or less or 2 tablespoons or less,
per 50 g of the food.
Reduced or Fewer calories:
At least 25 percent fewer calories
per serving than reference food.
Fat
Fat free: Less than 0.5 g of fat
per serving.
Saturated fat free:
Less than
0.5 g per serving and the level of
trans fatty acids does not exceed
1 percent of total fat.
Low fat: 3 g or less per serving,
and if the serving is 30 g or less or
2 tablespoons or less, per 50 g of
the food.
Low saturated fat: 1 g or less
per serving and not more than 15
percent of calories from saturated
fatty acids.
Reduced or Less fat:
At least
25 percent less per serving than
reference food.
Reduced or Less saturated
fat: At least 25 percent less per
serving than reference food.
C h o l e s t e ro l
Cholesterol free:
Less than 2
milligrams (mg) of cholesterol and
2 g or less of saturated fat per
serving.
Low cholesterol: 20 mg or less
and 2 g or less of saturated fat per
serving and, if the serving is 30 g
or less or 2 tablespoons or less,
per 50 g of the food.
Reduced or Less cholesterol: At
least 25 percent less and 2 g or
less of saturated fat per serving
than reference food.
Sodium
Sodium free: Less than 5 mg per
serving.
Low sodium: 140 mg or less per
serving and, if the serving is 30 g
or less or 2 tablespoons or less,
per 50 g of the food.
Very low sodium: 35 mg or less
per serving and, if the serving is
30 g or less or 2 tablespoons or
less, per 50 g of the food.
Reduced or Less sodium: At
least 25 percent less per serving
than reference food.
Fib er
High fiber: 5 g or more per
serving. (Foods making high-fiber
claims must meet the definition for
low fat, or the level of total fat
must appear next to the high fiber
claim.)
Good source of fiber: 2.5 g to 4.9 g
per serving.
More or Added fiber: At least 2.5 g
more per serving than reference
food.
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11
THE FOOD GUIDE PYRAMID*
My Guide to Daily Food Choices
The Pyramid calls for eating a variety of foods to get the nutrients you need and, at
the same time, the right amount of calories to maintain a healthy weight. Use this
Pyramid to help you plan your daily food choices.
*Derived from USDA Human Nutrition Information Service
nutrition labels
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12
Bread, Cereal,
Rice, & Pasta
Group
S election
Tips:
6-11
Servings
B
reads, cereals, rices
and pasta are important.
They…
☛ Provide
carbohydrates
•
Choose a variety of
whole-grain foods from
this group for needed
fiber. Examples are
whole-wheat bread and
whole-grain cereals.
•
Try to eat foods that
are made without fat or
sugar, such as bread,
English muffins, rice,
and pasta.
•
Baked goods made from
flour, such as cakes,
cookies, croissants,
and pastries count as
part of this food group,
but they are high in fats
and sugars.
•
Go easy on fats and
sugars you add, such
as margarine, sour
cream, or chocolate
topping.
(starches)
These are an important source of
energy.
☛ Supply vitamins
☛ Provide fiber
W
♥
♥
♥
and minerals
hat's a serving?
1 slice of bread
1 ounce ready-to-eat cereal
1/2 cup of cooked cereal, rice,
or pasta
nutrition labels
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13
Vegetable
Group
S election
Tips:
3-5
Servings
V
egetables are important because they…
☛ Provide
☛ Are naturally low
☛ Provide fiber.
♥
♥
♥
Dark green, leafy
spinach, romaine
lettuce, broccoli
•
Deep yellow carrots,
sweet potatoes
•
Starchy potatoes, corn,
peas
•
Legumes, navy or pinto
beans, chickpeas
•
Others: Lettuce,
tomatoes, onions, green
beans
vitamins and miner
als.
Vegetables are rich in vitamins A
and C and minerals such as iron
and magnesium.
W
•
or Good Nutrition
❦
in fat.
hat's a serving?
1 cup of raw leafy vegetables
1/2 cup of other vegetables
cooked or chopped raw
3/4 cup of vegetable juice
nutrition labels
F
❦
❦
Eat a variety of veg
etables to provide
different nutrients.
Legumes also provide
protein. They can be
used in place of meat.
Go easy on the fats you
add. Spreads and
toppings, such as
mayonnaise and salad
dressings, count as fat.
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15
Milk, Yogurt, & Cheese
Group
STips:
election
2-3
Servings
M
ilk products are
important…
☛ They
•
Choose skim milk and
nonfat yogurt often.
They are lowest in fat.
•
1-1/2 to 2 ounces of
cheese and 8 ounces of
yogurt count as a serving from this group
because they supply
the same amount of
calcium as 1 cup of
milk.
•
Cottage cheese is lower
in calcium than most
cheeses. One cup of
cottage cheese counts
as only 1/2 serving of
milk.
•
Go easy on high fat
cheese and ice cream.
They can add a lot of
fat (especially saturated
fat) to your diet.
•
Choose "part skim" or
lowfat cheeses when
available and lower fat
milk desserts, like ice
milk or frozen yogurt.
provide protein, vita
mins, minerals, and calcium.
☛2
servings are right for most
people.
☛3
servings are best for young
people to age 24.
W
hat's a serving?
♥
♥
♥
1 cup of milk or yogurt
1-1/2 ounce of natural cheese
2 ounces of processed cheese
nutrition labels
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Meat, Poultry, Fish, Dry
Beans, Eggs & Nuts Group
2-3
Servings
S election
Tips:
•
Choose lean meat,
poultry without skin,
fish, and dry beans and
peas often. They are
the lowest in fat.
•
Prepare meats in lowfat
ways:
√ Trim away all the fat
you can see.
√ Broil, roast, or boil
these foods instead of
frying them.
•
Go easy on egg yolks;
they are high in choles
terol. Use only one yolk
per person in egg
dishes. Make larger
portions by adding
extra egg whites.
•
Nuts and seeds are
high in fat, so eat them
in moderation.
W
hy are these foods
important?
☛
Meat, poultry and fish supply
protein, B vitamins, iron and
zinc.
beans, eggs
☛ Dry
similar to meat.
and nuts are
They provide protein and most vitamins and m i n e r a l s .
W
♥
hat's a serving?
2 to 3 ounces of cooked, lean
meat, poultry or fish (Note: A 3 ounce
piece
of meat is about the size of an average hamburger
or the amount of meat on half a medium chicken
breast.)
♥
1/2 cup of cooked dry beans, 1
egg or 2 tablespoons of peanut butter equals 1 ounce of meat (This is
about 1/3 of a serving.)
nutrition labels
16
Y
ou Need:
➮
➮
2 to 3 servings
each day from this
group
These should equal
5 to 7 ounces of
cooked lean meat,
poultry or fish
©1994 United Learning
1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
www.agcunitedlearning.com e-mail: [email protected]
1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
www.agcunitedlearning.com e-mail: [email protected]
1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
www.agcunitedlearning.com e-mail: [email protected]
1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
www.agcunitedlearning.com e-mail: [email protected]
1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
www.agcunitedlearning.com e-mail: [email protected]
21
HOW TO RATE YOUR DIET
Step 3.
You may want to rate your diet for a few
days.
Step
Answer these questions:
☛Did you have the number of servings
from the five food groups that are right
for you? (See Blackline Master 19 to determine
Follow these four steps.
1.
Jot down everything you ate yesterday
for meals and snacks.
Grams
of Fat
the number of servings that are right for you.)
Circle the
Servings
Right for You
Bread Group Servings6 7 8 9 10 11
Vegetable
Group
Servings3 4 5
Fruit
Milk
Meat
Group
Group
Group
Servings
2 3 4
Servings
2 3
(ounces)
How did you do?
Servings
You
Had
5 6 7
Not enough?
About right?
☛Add up your grams of fat listed in Step
2. Did you have more fat than the
amount right for you? (See Blackline Masters
3 and 19.)
Grams
Right for You
Fat
53
How did you do?
Too much?
73
Grams
You Had
93
About right?
☛Do you need to watch the amount of
added sugars you eat? See Blackline Masters
17 and 19 to estimate the number of teaspoons
of added sugars in your food choices.
Teaspoons
Right for You
6
Sugars
How did you do?
Step
2.
T otal
Write down the number of grams of fat in
each food you list.
☛Use the Pyramid Food Choices Chart to
get an idea of the number of grams of fat
to count for the foods you ate.
☛Use nutrition labels on packaged foods
you ate to find out the grams of fat they
contained.
nutrition labels
Step
Too much?
12
Teaspoons
You Had
18
About right?
4.
Decide what changes you can make for a
healthier diet. Start by making small
changes, like switching to lowfat salad
dressings or adding an extra serving of
vegetables. Make additional changes
gradually until healthy eating becomes a
habit.
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1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
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22
nutrition labels
video instructional quiz
Directions:
Circle TRUE or FALSE or fill in the blanks for the following…
1. TRUE or FALSE: A % Daily Value of 35% or less tells us that a food is low in that particular
nutrient.
2. TRUE or FALSE: Food packages may display information about the links between certain specific
nutrients and diseases.
3. TRUE or FALSE: Grain-based foods, such as pasta, are at the base of the Food Guide Pyramid.
4. Experts tell us that we should get no more than 30% of our calories from _______________.
5. TRUE or FALSE: For most of us, the most important dietary problem is getting too much of
nutrients, such as fat and sodium.
6. The ____________________________ portion of the Nutrition Facts label tells us how much of a
day's worth of several key nutrients a serving provides.
7. TRUE or FALSE: Many cured and luncheon meats and canned and frozen vegetables are low in
sodium.
8. Most foods cannot be labeled as "Low Fat" if they contain more than ____________ of fat in a
serving.
9. TRUE or FALSE: Packaged meals are allowed three grams of fat for every hundred grams they
weigh.
10. The Nutrition Facts label gives serving sizes in both normal household and __________________
measurements.
nutrition labels
©1994 United Learning
1560 Sherman Av., Suite 100 Evanston, IL 60201 1-800-323-9084 Fax 847-328-6706
www.agcunitedlearning.com e-mail: [email protected]