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Lesson One: Food Labels 
 Lorna Stremcha 
 Excerpts from Lose the Baggage, 
Lose the Weight 
 www.losethebaggage-loseth...
Food Labels
What the food label tells you 
 serving size 
 familiar units like a cup(s) or a count 
and are followed by the metric u...
Breaking the label down 
In this example, one 
serving size prepared is 
1 cup, which is equal to 
228 grams and 250 
calo...
Amount of calories per 
serving 
 tells you how much energy you are 
getting by eating one serving of the 
product
Serving Per Container 
In this example, one 
serving equals 250 calories.
Use these guidelines when 
you are shopping 
 Low caloric: 40 calories 
 Moderate: 100 calories 
 High caloric: >= 400 ...
High Fat Matters 
 High fat servings can halt weight loss 
 increase the risk of obesity increase 
the risk of cardiovas...
More about fat per serving 
 No more than 35 percent of your daily 
caloric intake should be from fat. 
 If you are tryi...
Fat per serving 
 To find the percentage of fat per 
serving, divide the calories from fat 
by 100.
Stop the confusion 
 Do not confuse the calories from fat 
number with the percentage, which is 
discussed next. 
 Aim f...
% Daily Value (%DV) 
There is a recommended daily 
amount for each nutrient. The 
percentage shown represents how 
well th...
“less than” & “at least” 
Some nutrients are 
labeled to eat “less than” 
and the other two, total 
carbohydrates and fibe...
Simply Put 
 read food labels of foods 
 pay close attention to the amount of 
calories per serving as well as the fat 
...
The End of Label Lesson 
 Lesson Two coming soon
Lesson One Food Lables
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Lesson One Food Lables

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Knowledge is power. Simple lesson reading labels. This is lesson one. More to come.

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Lesson One Food Lables

  1. 1. Lesson One: Food Labels  Lorna Stremcha  Excerpts from Lose the Baggage, Lose the Weight  www.losethebaggage-losetheweight. com
  2. 2. Food Labels
  3. 3. What the food label tells you  serving size  familiar units like a cup(s) or a count and are followed by the metric unit in grams.  size and how many servings are in a package, container, or item
  4. 4. Breaking the label down In this example, one serving size prepared is 1 cup, which is equal to 228 grams and 250 calories.
  5. 5. Amount of calories per serving  tells you how much energy you are getting by eating one serving of the product
  6. 6. Serving Per Container In this example, one serving equals 250 calories.
  7. 7. Use these guidelines when you are shopping  Low caloric: 40 calories  Moderate: 100 calories  High caloric: >= 400 calories
  8. 8. High Fat Matters  High fat servings can halt weight loss  increase the risk of obesity increase the risk of cardiovascular disease and other health issues
  9. 9. More about fat per serving  No more than 35 percent of your daily caloric intake should be from fat.  If you are trying to lose weight, eat no more than 20 percent.
  10. 10. Fat per serving  To find the percentage of fat per serving, divide the calories from fat by 100.
  11. 11. Stop the confusion  Do not confuse the calories from fat number with the percentage, which is discussed next.  Aim for products that include no more than 20–35 percent of fat, and preferably of unsaturated fat.
  12. 12. % Daily Value (%DV) There is a recommended daily amount for each nutrient. The percentage shown represents how well the product meets that recommended amount (based on a 2000-calorie diet).
  13. 13. “less than” & “at least” Some nutrients are labeled to eat “less than” and the other two, total carbohydrates and fiber, are suggesting you eat “at least” that amount daily.
  14. 14. Simply Put  read food labels of foods  pay close attention to the amount of calories per serving as well as the fat content
  15. 15. The End of Label Lesson  Lesson Two coming soon

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