The document provides tips for making healthy food choices for families by learning to read nutrition labels and ingredients lists. It recommends paying attention to serving sizes, limiting saturated and trans fats and high fructose corn syrup, and evaluating sodium, fiber, and nutrient contents. Key words to watch out for on ingredients lists include "partially hydrogenated/hydrogenated oils" and "high fructose corn syrup," and claims like "reduced" and "whole grains" may not always mean what they imply.

1. Check the Label before it hits the Table!How to Make Healthy Food Choices for your FamilyLouise Goldberg RD, CSP, LD, CNSCAn Apple A Day Nutrition Consulting

2. Nutrition Facts Label

3. Serving Size

4. Calories

5. FAT!

6. Cholesterol

7. Sodium

8. Carbs, Fiber, and Sugars

9. Protein

10. Daily Value Percents

11. What’s In Our Food?Words to look for:Partially hydrogenated/Hydrogenated Oils High Fructose Corn Syrup (HCFS)Simple ingredients better!Beware of Claims“Reduced”...does not mean LOW“Whole Grains” “Whole Wheat”“Zero grams of…” may not be accurate!

12. Best Choices for…CerealCereal Bars/Snack BarsPeanut ButterPastaPackaged/processed food like crackersCanned vegetables/soups Drinks

13. What did she say?Pay attention to the manufacturers’ serving size.Limit foods that are high in saturated fats, trans fats, and high fructose corn syrup (HFCS).Evaluate the sodium content of the food in conjunction with the serving size. <5% GOOD, >20% TERRIBLE!FIBER makes happy tummies.Evaluate whether the food is a good source of nutrients. <5% POOR, >20% EXCELLENTRead the ingredients. Stick with words you understand.