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Understanding Labels and Ingredients // WEEK 4

Time Topics Workbook Reference

5 min. Welcome and Introduction »» Students learn about today's workshop.

20 min. Nutrition Words to Know»» Students define words found on labels of food packages.

Don't Call Me Sugar»» Students identify foods high in added sugar by recognizing the names of different types of sugar.

p. 35

p. 41

10 min. Food Labels—Nutrition Facts»» Students locate and identify different parts of a nutrition label. »» Students develop criteria for determining whether a particular packaged food is a healthy choice for their family.

p. 36-37

25 min. Recipe Demonstration or Activity (see EatFresh.org for ideas)Closing Question: Besides eating healthy food, what are other ways to be healthy?

Notes:

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Materials » workbook page 35

» several examples of food packaging

Desired Outcomes » Students define words found on labels of food packages.

DirectionsPass out the food packaging samples. Having kids work with partners or in small groups, have them write down any words they can find on the packaging that they are not sure the meaning of. Remind them that just because they recognize a word, they may still not know the meaning— this will definitely be true for words they see on the Nutrition Facts and ingredients lists!

Then review the workbook page as a whole group, asking students to take turn reading the definitions aloud.

Discussion Questions » Did you learn anything new about the nutrition words? Which ones?

» Were there any words on your list from the packaging activity that were not explained on the workbook page?

» How could you learn more about the additional words you listed?

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Nutrition Words to Know r Do you know these words from the nutrition facts label? Try to

match each to its definition.

fatDifferent colored fruits and vegetables have different___. Your body needs these in very small amounts.

carbohydrates ____ come from bread, rice, and many other foods. Your body uses them for energy.

calories Foods like butter and oil have a lot of ___. A little is good for you, but too much is not.

fiber ___ can make foods taste salty. Too much is not healthy.

sodium The number of ___ in a food is how much energy the food can give your body.

sugars This helps your digestion. Your body cannot break it down.

protein ___ make food sweet and give your body quick energy.

vitamins and mineralsYour muscles are made up of ___. You can get it from many animal foods, like meat. You can also get it from plant foods like nuts and tofu.

Here are some other nutrition words you may have heard:

» Gluten is found in certain grains, like wheat. Some people cannot eat it.

» Vegetarians do not eat meat.

» Vegans do not eat any animal products at all, including milk or eggs.

» Organic foods have been grown or produced without pesticides or harmful chemicals.

Next time you look at a food package, try to find words you don’t know. How can you discover what they mean?TRY IT!

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pNutrition Words to Know r Do you know these words from the nutrition facts label? Try to

match each to its definition.

fatDifferent colored fruits and vegetables have different___. Your body needs these in very small amounts.

carbohydrates ____ come from bread, rice, and many other foods. Your body uses them for energy.

calories Foods like butter and oil have a lot of ___. A little is good for you, but too much is not.

fiber ___ can make foods taste salty. Too much is not healthy.

sodium The number of ___ in a food is how much energy the food can give your body.

sugars This helps your digestion. Your body cannot break it down.

protein ___ make food sweet and give your body quick energy.

vitamins and mineralsYour muscles are made up of ___. You can get it from many animal foods, like meat. You can also get it from plant foods like nuts and tofu.

Here are some other nutrition words you may have heard:

» Gluten is found in certain grains, like wheat. Some people cannot eat it.

» Vegetarians do not eat meat.

» Vegans do not eat any animal products at all, including milk or eggs.

» Organic foods have been grown or produced without pesticides or harmful chemicals.

Next time you look at a food package, try to find words you don’t know. How can you discover what they mean?TRY IT!

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Don’t Call Me Sugar!

Materials » workbook page 41

» paper and pencils

» various labels containing different types of sugar

Desired Outcomes: » Students can recognize different forms of sugar in their food.

Additional InformationDeciphering Labels. It can be confusing to try to find out how much added sugar a food contains. The sugar listing on a Nutrition Facts label lumps all sugars together, including naturally-occurring milk and fruit sugars, which can be deceiving. This explains why, according to the label, one cup of milk has 11 grams of sugar even though it doesn’t contain any sugar “added” to it.

Read the ingredients list. Learn to identify terms that mean sugar, including sugar, white sugar, brown sugar, confectioner’s sugar, corn syrup, dextrin, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, high fructose corn syrup, malt, molasses, turbinado sugar, sorbitol, aspartame, dextrose, sweetener, glucose, saccharin, fructose, maltose, nutrasweet, and lactose.

Directions1. Have students complete the “Sugar Word Search.”

2. Have each student read three labels, listing all the forms of sugar found in each food.

Discussion Questions » Why is having different names for sugar confusing?

» What are some examples of food that have naturally-occurring sugars?

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Don’t Call Me Sugar! r There are many names for the sugar added to food. Can you find the

ones hidden here?BARLEY MALT

BROWN SUGAR

CANE JUICE

CORN SYRUP

DEXTRIN

DEXTROSE

FRUCTOSE

GLUCOSE

HONEY

LACTOSE

MALTOSE

MAPLE SYRUP

MOLASSES

SWEETENER

Can you find these artificial sweeteners too? These are chemicals with few or no calories.ASPARTAME NUTRASWEET SACCHARIN SORBITOL

Name:________________________________ Date:_____________

Dont Call ME SugarH O N E Y F E M A T R A P S A

M E N U K S W E E T E N E R N

T A N I R A H C C A S E H F A

U R R S O R B I T O L O M R Y

R N I R T X E D C R A C A U W

G A S M M E E O J I S L P C T

L I G R B A R L E Y M A L T E

U E T U Y N M X Q O E C E O E

C S E S S A L O M S E T S S W

O U L Y L N K L O T L O Y E S

S O R T H Y W R E T C S R B A

E U O D H T T O O N L E U H R

P S T P G X V Z R T U P P F T

E T C M E W B C A B D M G A U

S T R D B C A N E J U I C E N

Word List:BARLEYMALT BROWNSUGAR CANEJUICE CORNSYRUPDEXTRIN DEXTROSE FRUCTOSE GLUCOSEHONEY LACTOSE MALTOSE MAPLESYRUPMOLASSES SWEETENER ASPARTAME NUTRASWEETSACCHARIN SORBITOL

BONUS

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Don’t Call Me Sugar! r There are many names for the sugar added to food. Can you find the

ones hidden here?BARLEY MALT

BROWN SUGAR

CANE JUICE

CORN SYRUP

DEXTRIN

DEXTROSE

FRUCTOSE

GLUCOSE

HONEY

LACTOSE

MALTOSE

MAPLE SYRUP

MOLASSES

SWEETENER

Can you find these artificial sweeteners too? These are chemicals with few or no calories.ASPARTAME NUTRASWEET SACCHARIN SORBITOL

Name:________________________________ Date:_____________

Dont Call ME SugarH O N E Y F E M A T R A P S A

M E N U K S W E E T E N E R N

T A N I R A H C C A S E H F A

U R R S O R B I T O L O M R Y

R N I R T X E D C R A C A U W

G A S M M E E O J I S L P C T

L I G R B A R L E Y M A L T E

U E T U Y N M X Q O E C E O E

C S E S S A L O M S E T S S W

O U L Y L N K L O T L O Y E S

S O R T H Y W R E T C S R B A

E U O D H T T O O N L E U H R

P S T P G X V Z R T U P P F T

E T C M E W B C A B D M G A U

S T R D B C A N E J U I C E N

Word List:BARLEYMALT BROWNSUGAR CANEJUICE CORNSYRUPDEXTRIN DEXTROSE FRUCTOSE GLUCOSEHONEY LACTOSE MALTOSE MAPLESYRUPMOLASSES SWEETENER ASPARTAME NUTRASWEETSACCHARIN SORBITOL

BONUS

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Nutrition Facts2 servings per containerServing Size 1 cup

Amount Per Serving

Calories 250

% Daily Value

Total Fat 12g 18%

Saturated Fat 3g 15%

Trans Fat 3g

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 0%

Sugars 5g

Protein 5g

Vitamin D 4%

Calcium 2%

Iron 20%

Potassium 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

① Start here

② Check calories

③ Limit these nutrients

④ Get enough of these nutrients

⑤ Footnote

⑥ Quick guide to % DV

5% or less is Low

20% or more is High

Food Labels—Nutrition Facts (CONTINUED)

(adapted from pre-2015 USDA labels style).

Food Labels—Nutrition Facts

Materials » several examples of nutrition labels on food packaging (Actual

food packaging is better than a print out of a nutrition label.)

» a set of measuring cups: 1 c, 1/2 c, 1/3 c, 1/4 c

» workbook page 36 and 37

Outcomes » Students will be able to identify where serving size, calories,

sodium, ingredient list, and saturated fat, are located on the nutrition label.

» Students will be able to identify what each category means.

DirectionsLearning how to read the nutrition facts label is essential to being a smart and healthy shopper. It presents a lot of information and every food is required to display the same format so you can compare easily.

Serving Size » Ask students to find the “serving size” on the nutrition label.

» Explain the definition of serving size; the nutritional information on the label is all based on this measurement of the food product called serving size.

» Example: ¼ cup is the serving size of this product. All the other information (the amount of sugars, fat, calories, etc.) corresponds to this amount of food.

» Ask: Does this seem like a reasonable serving size? If you were to eat this food, how many serving sizes would you eat at one time?

Calories » Ask students to find “calories” on the nutrition label.

» Calories are a measurement of energy that can be used when eating a food product. Eating too many calories per day is linked to both overweight/obesity and chronic diseases, such as type 2 diabetes and heart disease.

» Adults need approximately 2,000 calories per day, but kids may need less or more depending on age, gender, and activity level.

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Food Labels—Nutrition Facts r What do you look for on a nutrition label? Choose one or two items

to concentrate on at a time.

① Check the Serving Size and Servings per Container. The nutrition facts label is for one serving. If you are eating two, double everything on the labels.

② Calories tells you how much energy you get from one serving. Fat-free does not mean calories-free.

③ The total fat might include “good fats” which your body needs. Not all fat is bad. Trans fats should always be avoided, though. Read the ingredient list and look for “partially hydrogenated oils” to see if the food has trans fat.

④ Added sugars are sometimes listed on the nutrition facts. Find out if a food has added sugars by reading the ingredients list. Choose foods low in added sugars, saturated fats, and sodium. Cut back on foods higher in these nutrients.

⑤ Getting enough dietary fiber, vitamins and minerals is important for health. Choose foods with higher % Daily Value for these nutrients.

⑥ Note the % Daily Value on the nutrition label is based on a 2,000-calorie-diet. This is a recommendation. The amount that each person needs depends on how much exercise they get, their age, and other factors.

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Food Labels—Nutrition Facts (CONTINUED)

Sodium » Ask students to find “sodium” on the nutrition label.

» Limit sodium intake to <2,300 mg/day (no hypertension), <1500 mg/day (with hypertension).

» Eating too much sodium may increase risk for chronic disease.

» Ask: What are some foods you eat that are high in sodium? Do you routinely salt your food?

Ingredient list » Ask students to find the “ingredient list” on the food product.

» The first ingredient listed is the most abundant.

» Example: Tell students that if sugar is the first ingredient, then the product is probably not healthy. Tell students we should look for “whole wheat” or another whole grain to be first on the list to ensure the product is made without refined flours. “Wheat flour” does not mean “whole wheat.”

» Ideally, choose foods with short ingredient lists where you recognize the words.

Saturated Fats & Trans Fats » Ask students to identify “saturated fat” on the nutrition label.

» Aim for foods that are close to 5% or less.

» Eating too much saturated fat may increase risk for chronic disease.

» Many times the nutrition label will show “0g” for Trans Fat, but you will notice “partially hydrogenated corn oil” (or similar) in the ingredient list. This means that for a single serving size, there is less than 1g. It does not mean there are no trans fats in the product.

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Food Labels—Nutrition Facts r What do you look for on a nutrition label? Choose one or two items

to concentrate on at a time.

① Check the Serving Size and Servings per Container. The nutrition facts label is for one serving. If you are eating two, double everything on the labels.

② Calories tells you how much energy you get from one serving. Fat-free does not mean calories-free.

③ The total fat might include “good fats” which your body needs. Not all fat is bad. Trans fats should always be avoided, though. Read the ingredient list and look for “partially hydrogenated oils” to see if the food has trans fat.

④ Added sugars are sometimes listed on the nutrition facts. Find out if a food has added sugars by reading the ingredients list. Choose foods low in added sugars, saturated fats, and sodium. Cut back on foods higher in these nutrients.

⑤ Getting enough dietary fiber, vitamins and minerals is important for health. Choose foods with higher % Daily Value for these nutrients.

⑥ Note the % Daily Value on the nutrition label is based on a 2,000-calorie-diet. This is a recommendation. The amount that each person needs depends on how much exercise they get, their age, and other factors.

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Nutrition Facts2 servings per containerServing Size 1 cup

Amount Per Serving

Calories 250

% Daily Value

Total Fat 12g 18%

Saturated Fat 3g 15%

Trans Fat 3g

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 0%

Sugars 5g

Protein 5g

Vitamin D 4%

Calcium 2%

Iron 20%

Potassium 4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice

① Start here

② Check calories

③ Limit these nutrients

④ Get enough of these nutrients

⑤ Footnote

⑥ Quick guide to % DV

5% or less is Low

20% or more is High

Food Labels—Nutrition Facts (CONTINUED)

(adapted from pre-2015 USDA labels style).

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Food Demonstration Planning Template

Recipe Title: _________________________________________________________________________

EQUIPMENT/MATERIALS INGREDIENTS

Recipe Modifications to Suggest:

Healthy Nutrition Message to Highlight:

Culinary Skill to Demonstrate:

Food Bank-Friendly Items to Show:

Ingredients to Prep Ahead of Time (if any):