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The Fine PrintHow to Read Food Labels to Make
Healthier Choices
Dr. Cary Kreutzer, Brooke Aaron, Elisa Baer, Adi
Chazoom, and Leticia Nunes
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• Learning goals
• Participants will be able to find nutrient
  information and ingredients by reading a food
  label
• Participants will understand how to use DV when
  making food choices
• Participants will be able to find specific
  information on their own label and share with the
  group, e.g., sugar, salt, protein, fiber
• Participants after the event will use food labels
  to make healthier and diet-relevant food choices
  

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supplies

• soup cans (regular vs. low sodium)
• yogurt (high protein/low sugar brand vs low
  protein/high added sugar) Sugar and Protein
• bread two types - high and low fiber - Fiber
• frozen meals boxes (Dr. Ks Office) - highest
  nutrient density while low in salt, sugar and sat
  fat - Protein, salt, sugar, sat. fat, fiber and
  list of ingredients
• Cheerios (original and different flavor) -Sugar

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HOW OFTEN DO YOU READ THE FOOD LABEL BEFORE
BUYING SOMETHING AT THE GROCERY STORE? WHAT DO
YOU LOOK FOR WHEN READING THE LABEL?
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How is Optimum Nutrition for a Healthy Human Diet
Defined? 1) The Dietary Reference Intake (DRI)
defined by the Food and Nutrition Board Committee
of the National Academy of Science, Institute of
Medicine 2) Daily Values (DV) derived from the
DRI Recommended Dietary Allowances (RDA) and
developed by the Food and Drug Administration
(FDA) for use on food labels (presented as
percent Daily Value (DV) 3) Dietary Guidelines
for Americans (DGA) 2020-2025 4) Choose My Plate
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WHY SHOULD WE PAY ATTENTION TO FOOD LABELS?

• Gain a better understanding of what we put in our
  body
• Portion control
• Calorie information- can help you manage your
  weight
• Allergen awareness and special diet needs
• List of ingredients

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LOTS OF INFORMATION ON A FOOD LABEL

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1. SERVING SIZE

• All nutrition facts on the label are based on 1
  serving
• bolded
• 4 servings in entire package
• above the single serving size
• All of the information that follows below is
  based
• on 1 serving

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2. CALORIES

• Serving size 1 cup
• How many calories did you consume if you ate the
  whole package?
• 4 servings x 280 calories 1,120 calories

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3. PERCENT DAILY VALUE ( DV)

• Shows how much of a nutrient in a serving of food
  contributes to the total recommended daily intake
• Based on a 2,000 calorie diet
• 5 DV or less low (salt, added sugar, saturated
  fat, cholesterol)
• 20 DV or more high (fiber, Vit D, calcium,
  iron, potassium)

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INGREDIENT LIST

• Largest quantity ingredient listed first
• Search for allergies or ingredients that need to
  be avoided
• TIP
• Always look for whole or recognizationable foods
  vs. processed foods (ingredients you have never
  heard of)

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CARBOHYDRATES

• Total carbohydrates starches fiber natural
  sugar added sugar
• Added sugar was not in product to begin with, it
  is added for sweetness
• Total sugar is the natural sugar in the food,
  e.g. applesauce

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THINGS TO WATCH OUT FOR ADDED SUGARS

• US RDA for Daily value recommends less
  than 50g added sugar per day
• Dietary Guidelines for Americans less than 10
  of total daily calories from added sugar
• Whats on your label?

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ADDED SUGAR LETS LOOK!
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ADDED SUGAR LETS LOOK!
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FIBER

• Recommended dietary allowance (RDA) 25-30 gm
  fiber per day (DV on label is 28 gm)
• Whats on your label?

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FIBER LETS LOOK!
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THINGS TO WATCH OUT FOR EXCESS SODIUM (SALT)

• Consume no more than 2300 mg sodium per day
• To reduce blood pressure 1500 mg a day
• This product contains 37 of daily value of
  sodium (High)
• Whats on your label?

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SODIUM LETS LOOK!
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THINGS TO WATCH OUT FOR SATURATED FATS

• Found more often in animal products
• Exceptions seafood and certain tropical plant
  oils like coconut oil, palm oil
• Dietary guidelines for Americans recommend less
  than 10 calories coming from saturated fat
• Whats on your label?

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SATURATED FATS LETS LOOK!

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PROTEIN

• Recommendation 15-20 g per meal
• RDA 0.8g protein per kg or .363 per pound of
  body weight (45-60 grams of protein for 125-160
  pound person).
• Additional protein needed if ill, losing weight,
  high activity level

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Product Smart Ones Power Bowl
Calories 170 330
Salt 690 600
Fat/Saturated Fat 3.5 gm /2 gm 8 gm /2.5 gm
Added Sugar 1 gm 1 gm
Fiber 2 gm 8 gm
Protein 20 gm 26 gm
Price 2.49 4.49

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NUTRIENTS TO GET MORE OF

• Fiber
• Calcium
• Protein
• Vitamin D
• Iron
• Potassium

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• NUTRITION LABEL TIPS
• 5 DV or less of a nutrient per serving low
• 20 DV or more of a nutrient per servinghigh
• Choose foods that are
• Higher in DV for Dietary Fiber, Vitamin D,
  Calcium, Iron, and Potassium
• Lower in DV for Saturated Fat, Cholesterol,
  Sodium, and Added Sugars
• Look for whole, recognizable ingredients
• Scan QR code (Smart Label) or call company for
  specialized information

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SUMMARY

• Federal government recognizes the importance of
  transparency and supports consumer choice
• Food labels give us power to make more informed
  choices about our health
• Diet restrictions or special needs can be
  addressed using label and manufacturer
  information (call companies if needed)
• Too many choicesoverwhelming
• take small steps reading food labels, take notes
• Focus on whole foods prepared at home as possible
• Practice!!

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WHAT PART(S) OF THE FOOD LABEL WILL YOU PAY
GREATER ATTENTION TO?
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ANY QUESTIONS?
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WHAT ARE YOUR FAVORITE RESTAURANTS TO EAT OUT AT?
WHAT ARE SOME FUTURE TOPICS YOU ARE INTERESTED
IN LEARNING MORE ABOUT?
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LOOKING AHEAD

• Eating Out June 9
• Food Preparation June 30