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