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Nutrition Label Assignment - Example
- 1. Foods and Nutrition12 Nutrient Label Assignment Name: Kyler Kovich Date: 09/5/20 Instructions: 1. Choose three (3) food items that you regularly eat or purchase. Examples of items to choose are prepackaged foods like breakfast cereal, mac and cheese, soups, crackers, chips, ice cream, pizza, salsa, granola bars, etc. ONE must be a sweet choice (granola bar, dessert, sweetened yogurt, fruit snack etc.) 2. Find a copy of the nutrition label AND list of ingredients for each of your food items online. a. You can take a photo or use Google b. Once you find a label and list of ingredients, copy and paste it into Microsoft word (or other word processing program). Be sure to indicate which food the nutrition label is for next to the image. Item Ingredient List and Nutrition label (2 images) – Paste! Vector Cereal
- 2. Multigrain Wheat Thins Moose TracksIce Cream 3. Complete the following table using the Ingredient list, Nutrition label and Packaging for each item Name of Food Item (Include brand name) Vector Cereal Multigrain Wheat Thins Moose Tracks Ice Cream Nutrition claims made on packaging (Low in Fat! High in Fibre, Non-GMO etc.) 22 vitamins and minerals, 13g protein, 20g whole grain, no artificial flavours or colours, high protein, Meal replacement in a bowl No artificial flavours or colours Dairy farmers of Canada quality milk
- 3. Nutrition and Ingredient label location(front, back, bottom) Both nutrition and ingredient label are on the side of the box Both nutrition and ingredient label are on the side of the box Nutrition and ingredient label are on opposite sides of the box Ingredient list: List the first five ingredients. 1. Rice 2. Whole grain wheat 3. Sugar 4. Roasted soybeans 5. Vegetable oil 1. Wheat flour 2. Rolled oats 3. Vegetable oil 4. Rolled oats 5. Cornmeal 1. Modified milk ingredients 2. Milk ingredients 3. Sugar 4. Glucose 5. Peanuts Ingredient list: Are there allergens mentioned? Which ones? Wheat, soy, oat and barley ingredients Wheat, oat, rye, barley, soy Milk, peanuts, soy Ingredient list: How many sources of sugar are listed? Sugar, brown sugar Sugar, glucose fructose Sugar, glucose, Nutritional Label: What is the suggested serving size? How many servings in the package? Per 55g serving Per 11 crackers (20g) Per ½ cup (125ml) Nutrition label: How many calories per serving? 217 calories 90 calories 180 calories Total fat (g) and %DV 2.8g 3.0g / 5% 11g / 17% Saturated fat (g) 0.5g 0.3g 6g
- 4. Trans fat (g)0g 0g 0.2g Cholesterol (mg) 0mg 0mg 20mg Sodium (mg) and %DV 206mg 125mg 70mg Total Carbohydrates (g) 44g 14g 20g Fiber (g) and %DV 3.3g 1g / 4% 1g / 4% Sugars (g) and %DV 11g 2g 18g Protein (g) 5.7g 2g 2g List the Vitamins and Minerals: % of Daily Value VitaminD6% Pantothenate (Vitamin B5)19% Zinc47% Iodide27% VitaminA14% Niacin(VitaminB3)37% Thiamine (Vitamin B1)20% Manganese42% Calcium2% VitaminC(Ascorbic acid)30% Biotin80% Magnesium14% Riboflavin(Vitamin B2)15% Iron30% Phosphorus10% VitaminB6 (Pyridoxine)27% VitaminB12 (Cobalamin) Copper25% VitaminE (Tocopherol)38% VitaminA 0% VitaminC0% Calcium2% Iron 6% VitaminA 6% VitaminC0% Calcium4% Iron 0%
- 5. 4. Answer thefollowing questions: 1. Do you think that the serving size indicated on the food labels are realistic serving sizes? (Does their suggested serving size equal what you would eat?) Why or why not? Comment on all three (3) of your products. First, for the Vector Cereal, the serving sizes on the food label were not realistic, 55 grams of cereal seems low, mostly when you eat cereal you pour it into the bowl at a reasonable amount that is much higher than 55 grams. The Wheat Thins have a somewhat reasonable serving size, 11 crackers is good amount of crackers one person can have in a sitting, although I would eat more, I find that 11 is a reasonable number for one serving. The ice cream is a very small serving amount, ½ cup of ice cream is a very small serving size, similar to the cereal most people have an idea at a reasonable amount of ice cream, like myself that amount would be more than ½ cup. 2. Which one (1) product provides the best nutrition? Use the information you have collected in the above table to explain your answer. (EXPLAIN!!!) The Vector Cereal provides the best nutritional information by far, in the first column the nutritional information goes into great depth with information such as polyunsaturates, monounsaturates, and linoleic acids. Also, the vitamin and mineral column is in great depth with over 20 different elements, lastly, the nutrition information gives 2 separate examples, one with and one without 200ml of skimmilk. 3. What is the best part of each of your three (3) food items based on the label? (i.e. high in vitamins, low in calories, etc.) In the Vector Cereal the best part was the 5.7 grams of protein in 55 grams serving size. The Wheat Thins best part based of the nutrition label is the 90 calories per 11 crackers. The ice cream has a poor nutrition label, however, the sodium levels at 70mg per ½ cup is relatively low for ice cream. 4. What is the worst part of each of your three (3) food items based on the label? (i.e. high in calories, high in sodium, low in vitamins, etc.) In the Vector Cereal the worst part of the nutrition label is the excessive carbs at 44 grams per 55 gram serving is a lot of carbs for people that are watching their carb intake or trying to lower it. The Wheat Thins worst part the nutrition label is the 3 grams of fat for the only 11 crackers. The ice cream worst part of the food label is the 18 grams of sugar for the only 125 millilitre serving size.
- 6. 5. What isthe predominant ingredient in each of your three (3) products? Does this shock you? The predominant ingredient in Vector Cereal is rice, it kind of surprises me because I thought whole grain was going to be the predominant ingredient when its actually the second. The Wheat Thins predominant ingredient is wheat flour, this doesn’t shock me because flour is typically the main ingredient in creating a food item such as crackers. The ice cream predominant ingredient is modified milk ingredients, this doesn’t surprise me because unhealthy dairy meals are typically made up of mostly a number of milk ingredients. 6. For each product, are there ingredients included that you don’t recognize? a. List up to three Vector Cereal - Tocopherols - Biotin Wheat Thins - Fancy molasses - Monocalcium phosphate - Protease Ice Cream - Guar gum - Polysorbate 80 - Carrageenan b. Use the Internet and find out what they are. Vector Cereal - Tocopherols – An organic chemical compound, many of which have vitamin E activity - Biotin – A vitamin also known as vitamin H Wheat Thins - Fancy molasses – Condensed from the pure juice of the sugar cane - Monocalcium phosphate – A leavening acid used in conjunction with baking soda
- 7. - Protease –A trypsin that catalyzes proteolysis, the breakdown of proteins into smaller peptides Ice Cream - Guar gum – A polysaccharide extracted from guar beans - Polysorbate 80 – A nonionic surfactant and emulsifier - Carrageenan – An additive used to thicken, emulsify and preserve food or drinks 7. Does looking this closely at the nutrition labels change your mind about the food item? Why or Why not? Looking this closely at the nutrition labels it changes my mind about the food item because although most people look at the more predominant top ingredients you can understand, near the bottom of the ingredient list there are unknown products I’ve never heard of. When I don’t know ingredients in a food item most of them are typically unhealthy chemicals or additives that may possibly stray me away in the future. 8. Now some thinking, if you were to grade a food product using A, B, C, D, and F, what would the criteria for each level be? A F would probably be high in sugar and fat for example. Take a look at the Nutrition labels – you will need to look at the following parts of the label to determine their grade: Serving Size, Calories, Total Fat, Saturated Fat, Trans Fat, Cholesterol, Sodium, Carbohydrates, Dietary Fiber, Sugar, Protein, Vitamins and Minerals, Ingredient list, and Daily Percentage. Level Criteria A Kale Vegetable Salad The criteriafor the level A meal suchas thiskale saladfollows averynatural and simple nutritional factspage.The servingsize is85 grams and hasonly140 calories, Total Fat 9g SaturatedFat 1.5g 8% TransFat 0g Cholesterol0mg Sodium150mg 6% Potassium210mg 6% Total Carbohydrates 14g 5% DietaryFiber2g 8%
- 8. Sugars 10g Protein 3g VitaminA15% VitaminC60% Calcium4% Iron 6% Thismeal iscarb friendly,cholesterolfree,no artificial coloursorflavours,hashealthyfats, and a good source of vitaminsandminerals B Chicken Stir Fry The criteriafor the level Bmeal suchas this chickenstirfry followsanatural and simple nutritional factspage.The servingsize is 211 grams and hasonly 255 calories, Total Fat 13g 20% SaturatedFat 1.5g 8% TransFat 0.3g PolyunsaturatedFat7.1g MonounsaturatedFat3.2g Cholesterol53mg18% Sodium644mg 27% Potassium569mg 16% Total Carbohydrates 12g 4% DietaryFiber3.2g 13% Sugars 3.8g Protein 23g VitaminA 14% VitaminC159% Calcium5.8% Iron 10% The meal is low insaturatedandtrans fat, high Fibre,highprotein,andhighinvitaminsand Minerals,however,itsalsohighincholesterol and sodium C Ritz Crackers The criteriafor the level Cmeal suchas these crackers follow factorymade andunnatural nutritional factspage.The servingsize is 16 grams and hasonly 80 calories, Total Fat 4.5g 7% SaturatedFat 1g 5% TransFat 0g Cholesterol0mg0% Sodium105mg 4% Total Carbohydrates 10g 3% DietaryFiber0g 0%
- 9. Sugars 1g Includes 1gAddedSugars2% Protein 0.5g VitaminD0mcg 0% Calcium20mg 2% Iron 1mg 3% Potassium13mg 0% Although this snack may seemhealthier on the nutrition facts page its actually a much unhealthier choice, other than the many ingredients that are unknown to most, the simple snack is packed with sodium, fat and carbs. It would be smarter to avoid simple snacks like this in large amounts D Frozen Fried Chicken Meal The criteriafor the level Dmeal suchas this frozenmeal followsanunhealthyprocessed facts page.The servingsize is 454 grams andhas 520 calories, Total Fat 29g 45% SaturatedFat 6g 30% Cholesterol40mg13% Sodium1670mg 70% Total Carbohydrates 51g 17% DietaryFiber4g 16% Sugars 15g Protein 18g VitaminA 8% VitaminC15% Calcium10% Iron 15% Thismeal isa poorchoice in relationtoits nutritionfacts, manysectionsexceedwayover the recommendedsingle limitondaily%.High fat,cholesterol,andsugarmake thisa D categorymeal. F The criteriafor the level Fmeal suchas thisIce cream bar followsanunhealthyprocessed facts page.The servingsize is 98 gramsand has 296 calories, Total Fat 16g 25% SaturatedFat 13g 65% TransFat 0g PolyunsaturatedFat0.4g MonounsaturatedFat1.7g
- 10. Cholesterol19mgmilligrams6% Sodium53mg 2% Potassium150mg 4% TotalCarbohydrates 34g 11% DietaryFiber0.2g 1% Sugars 29g Protein 3.4g VitaminA 6.5% VitaminC1.4% Calcium8.9% Iron 0.8% What makesthismeal sopoor isthe abundant amountof unhealthysubstancesinthe meal,in onlya 98-gram servingamountthe fat,sugar, carbs and sugar exceedthe numbersfora similarhealthymeal.147 of the caloriescome fromfat and isoverall a meal toavoid. 9. Now, you will assign a grade to all three of your chosen items. Be sure to explain! Item Grade Explanation Vector Cereal B The cereal would be assigned a B because it has a majority of healthy and natural ingredients compared to its unhealthy ingredients. The protein, whole grains and vitamins and minerals make this processed cereal a healthy option in the world of sugar cereals, it also limits fats, sugar, and cholesterol. Wheat Thins C The Wheat Thins would be assigned a C because of its average health benefits slightly outweigh its poor ingredients. The small amount of calories, cholesterol, and sugar give it an advantage as a healthy snack, however, the 3 grams of fat, 14 grams of carbs and 125 mg of sodium create a snack that is average in terms of healthy and unhealthy traits. Ice cream F The ice cream would be assigned a F because its zero health benefits and the abundant use of processed and
- 11. unhealthy products. Thefat, saturated fat, carbs, sugar and cholesterol have high amounts for only a ½ cup serving size. There are no real healthy benefits of this meal, the ingredients and nutrition facts make this a F rated meal.