A presentation for parents on reading nutritional labels

1. Check the Label before it hits the Table!How to Make Healthy Food Choices for your Family Louise Goldberg RD, CSP, LD, CNSC An 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… Cereal Cereal Bars/Snack Bars Peanut Butter Pasta Packaged/processed food like crackers Canned 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% EXCELLENT Read the ingredients. Stick with words you understand.