Using Food Labels to
Make Healthier Food
      Choices




            Reading Labels




         What’s on a label?
• Nu...
What’s on a label?
• Calories and Calories from fat
  – Calories measure the energy supplied from
    food
  – Calories fr...
What’s on a label?
• Carbohydrates
  – Total carbohydrate - daily intake should be
    45-55% total calories
  – Fiber – 2...
Bread and Grains
• Select whole grain products
• Choose foods that have 3 or more grams of
  fiber per serving
• Remember ...
Organics: if you have to choose
Dirty Dozen                       12 Least Contaminated
   –   Peaches                    ...
Seafood
• Strive to eat 2-3 (3-ounce) servings/week
• Sources of Omega-3 fat: salmon (Alaska
  wild), tuna (Albacore), mac...
Beans and Legumes
• Packed with protein, fiber, & complex carbs
• Inexpensive
• Many varieties - black beans, kidney beans...
Conclusion
• What goes in your shopping cart
  determines what goes in your body!
• Exchanging healthy foods for unhealthy...
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Labels And Grocery Shopping 2009

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Learn how to read food labels and make healthier meal and snack choices for you and your family.

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Labels And Grocery Shopping 2009

  1. 1. Using Food Labels to Make Healthier Food Choices Reading Labels What’s on a label? • Nutrition Facts • Serving Size: Look at this first! – Standardized measurements – Similar food products have similar serving sizes • Servings per container: this too! – Refers to the number of servings included in the package – Often we eat the whole package 1
  2. 2. What’s on a label? • Calories and Calories from fat – Calories measure the energy supplied from food – Calories from fat reflect the number of fat calories the product provides per serving What’s on a label? • Total Fat – The amount of fat (in grams) included in each serving – Overall diet should contain 25-35% of calories from fat each day What’s on a label? • Sodium – Too much can lead to high blood pressure – 2,400 mg per day is RDA, may be lower on special diets • Cholesterol – Found in animal products only – Dietary Cholesterol does not always affect blood cholesterol – Too much can lead to heart disease – Try for <300mg per day 2
  3. 3. What’s on a label? • Carbohydrates – Total carbohydrate - daily intake should be 45-55% total calories – Fiber – 25-35 grams recommended per day – Sugars – avoid excessive amounts • Protein – Recommended intake 15-20% total calories – Most of us get enough protein without trying 5 and 20 Rule Look at the Percent Daily Values (%DV) • 5 percent or less is considered “low” • 20 percent or more is considered “high” Fiber, vitamins and minerals – • 5 or less is bad • 20 or more is good Fat, sodium and cholesterol - • 5 or less is good • 20 or more is bad Healthy Grocery Shopping • Fill your cart with fresh fruits and vegetables • Choose high fiber foods • Avoid processed foods • Shop the perimeter • Try new products • Read food labels 3
  4. 4. Bread and Grains • Select whole grain products • Choose foods that have 3 or more grams of fiber per serving • Remember portion control with enriched grains • What are good whole grain sources? • brown rice, whole wheat pasta, popcorn, whole wheat couscous, quinoa, barley, cracked wheat, whole grain cereals, oatmeal Vegetables • Choose veggies “in season” to lower cost • The deeper the color the more nutritious • Choose super foods-broccoli, cauliflower, tomatoes, sweet potatoes, dark leafy greens, red, green and yellow peppers • Frozen or canned? Fruits • Select fresh when possible • Variety is key. Try oranges, grapefruit, melons, strawberries, mangos, blueberries, kiwi, apricots • Frozen or canned? • What about organic fruits & veggies? 4
  5. 5. Organics: if you have to choose Dirty Dozen 12 Least Contaminated – Peaches – Onions – Apples – Avocado – Sweet Bell Peppers – Sweet Corn (Frozen) – Celery – Pineapples – Nectarines – Mango – Strawberries – Asparagus – Cherries – Sweet Peas (Frozen) – Pears – Kiwi Fruit – Grapes (Imported) – Bananas – Spinach – Cabbage – Lettuce – Broccoli – Potatoes – Papaya www.ewg.org Dairy Products • Purchase “Skim and Low-fat products” • Mix together fat free and reduced fat products to lower overall fat content – Example: 2% cheese + fat free cheese = 1% cheese • Wean down from 2% milk 1% milk skim milk • Choose natural cheeses over processed • How many servings per day? Meats Choose lean cuts of meat – Beef: Flank, Round, Sirloin, Tenderloin • The more white marbling – the higher the fat • Ground Beef- look for Select, Extra Lean – Chicken & Turkey: white meat, skinless – Pork: Loin cuts, Tenderloin, Canadian bacon – Sandwich meats: at least 95% fat-free, watch sodium content – Grill, bake, & broil instead of frying • What is the serving size for meat? 5
  6. 6. Seafood • Strive to eat 2-3 (3-ounce) servings/week • Sources of Omega-3 fat: salmon (Alaska wild), tuna (Albacore), mackerel, herring, & sardines • Also try shrimp, scallops, crab, lobster, cod, halibut, catfish & tilapia • Grill, bake, & broil instead of frying • Seafoodwatch.org Eggs • Excellent source of protein • Limit to 3 egg yolks per week – due to cholesterol content • Egg whites are unlimited! • Try egg substitute or Omega-3 eggs Nuts & Seeds • Good source of protein, vitamins, minerals, and heart healthy fats • Good choices: – unsalted almonds, walnuts, pecans, & peanuts – natural peanut, almond or cashew butter – Flaxseed, pumpkin, and sunflower seeds • Aim for 3-5 servings of nuts, seeds, and legumes/dry beans per week: – 1 oz., ¼ cup, or palm full of nuts – 2 T. peanut, almond or cashew butter – 2 T. seeds (flaxseed, pumpkin, sunflower, etc) – ½ cup legumes and dry beans 6
  7. 7. Beans and Legumes • Packed with protein, fiber, & complex carbs • Inexpensive • Many varieties - black beans, kidney beans, lentils, chickpeas, navy beans, lima beans, soybeans, edamame • Gradually add to diet to avoid “gas” • Try having a meatless meal several times a week! • How could you add more servings of beans to your diet? Fats and Oils • Butter vs margarine • Best choice: tub margarine with no trans fat or light butter • Avoid trans fat, hydrogenated or partially hydrogenated vegetable oils • Choose liquid vegetable oil (olive and canola) • Ok to use non-stick cooking sprays • How can you choose the best salad dressing? Beverages • WATER!!! • Juices – Watch sugar content – Only choose products that are 100% fruit juice – Limit to 8 oz or less serving each day • Green, White or Black tea – full of antioxidants • Be careful with energy drinks (Powerade, Gatorade) – Should only be consumed when exercising heavily for more than one hour – High in sugar and sodium • Limit consumption of sodas – Potentially high in sugar and sodium – Choose diet sodas 7
  8. 8. Conclusion • What goes in your shopping cart determines what goes in your body! • Exchanging healthy foods for unhealthy foods at the grocery store helps you make healthy choices at home. For More Information from UT Medical Center: • Wellness Nutrition Program 1.877.UT.CARES (1.877.882.2737) • Healthy Living Kitchen www.utmedicalcenter.org/healthylivingkitchen 8

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