1 of 16

Nutrition Labeling �& Serving Sizes

2 of 16

Common Terminology

  • Natural or Natural Flavors
  • Lite or Light or No-Fat or Non-Fat or Low Fat
  • Sugar Free
  • Low Sodium
  • Organic

3 of 16

What is a nutrition label?

4 of 16

Serving Size

  • Packages can – and often do – have more than 1 serving 

​

  • If you eat more than one serving, you're getting more calories and nutrients

​

Value per serving X # of servings eaten

5 of 16

Calories

  • Calories = Energy units

​

  • Balance the calories you eat with the calories you burn from exercising

​

Calories in = Calories out

Energy units in = Energy units out

6 of 16

Fats

  • Saturated = solid at room temp

​

  • Unsaturated = liquid at room temp

​

  • Trans = oils + hydrogen (dangerous!)
    • Increases unhealthy cholesterol 
    • Heart disease and stroke

​

  • Foods with Trans fat: Packaged Foods
    • Chips, cookies, honey bunns, etc.

​

7 of 16

  • Cholesterol

​

    • Important for our body to build cells, vitamins, hormones, etc. 
    • Too much causes a thick, waxy lining to build in our blood stream

​

  • Sodium = Salt (NaCl)

​

    • We need a very small amount (~1 gram)
    • Too much causes risk for high blood pressure

​

​

Cholesterol & Sodium

8 of 16

  • Main energy source!

​

  • Three Types
    • Simple, Complex, Insoluble

​

  • Fiber = helps with digestion
    • Too much = stomach cramping, gas, constipation
    • Too little = diarrhea

​

  • Added sugar: should be low/zero

​

Carbohydrates

9 of 16

Serving size: Added-Sugar

  • The American Heart Association recommend:

​

    • No more than 36 grams (9 teaspoons) of added-sugar per day

​

12oz =

10 teaspoons

​

2 Liters =

43 teaspoons

​

10 of 16

Challenge: Which snack and drink combo has the smallest amount of added sugar?

11 of 16

Challenge: Which snack and drink combo has the smallest amount of added sugar?

6g

0g

0g

6g

14g

21g

48g

27g

46g

27g

40g

34g

12 of 16

Challenge: Which snack and drink combo has the smallest amount of added sugar?

6g

0g

0g

6g

14g

21g

48g

27g

46g

27g

40g

34g

13 of 16

  • Protein need to gain muscle:

​

1.2-2.0 grams per kilogram of body weight

OR

0.5-1.0 grams per pound of body weight

​

Protein

14 of 16

  • Will differ by food

​

    • Vitamin D: immunity & bone health
    • Calcium: bone health
    • Iron: important for blood
    • Potassium: important for many body functions

​

  • Your needs also differ by micronutrient

Micronutrients

15 of 16

Ingredients

  • First ingredient = most

​

  • Last ingredient = least

​

  • Allergens & Food Sensitivity

​

    • Milk, Soy, Fish, Tree Nuts, Eggs, Shellfish, Wheat, Peanuts

​

Look out for High Fructose Corn Syrup!!!

16 of 16

Serving Size Activity

  • Six dips
    • Peanut butter
    • Hummus
    • Salsa
    • Guacamole
    • Spinach & artichoke dip
    • Ranch

​

  • Three dippers
    • Pretzel sticks
    • Tortilla chips
    • Veggies

​