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Check the Label before it hits the Table!How to Make Healthy Food Choices for your Family<br />Louise Goldberg RD, CSP, LD, CNSC<br />An Apple A Day Nutrition Consulting<br />

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Nutrition Facts Label<br />

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Serving Size<br />

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Calories<br />

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FAT!<br />

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Cholesterol<br />

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Sodium<br />

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Carbs, Fiber, and Sugars<br />

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Protein<br />

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Daily Value Percents<br />

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

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Best Choices for…<br />Cereal<br />Cereal Bars/Snack Bars<br />Peanut Butter<br />Pasta<br />Packaged/processed food like crackers<br />Canned vegetables/soups <br />Drinks<br />

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