reading nutrition labels

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TRY THIS...

  • Eat simple foods.

    • Mostly fruits and veggies.

    • Strive for grains that are whole.

    • Any food you eat out of package should have a short list of ingredients with recognizable names, containing as many whole foods as possible.

    • If you do not recognize an ingredient, look it up. It is important to know what you are eating.

  • Be cautious of...

    • added sugars

    • high saturated fats

    • any trans fat

    • cholesterol

    • refined carbohydrates

    • high sodium

  • When reading labels:

    • High in a nutrient is considered 20% or more of daily value (DV)

    • Low is 5% or less

  • The good news...the simpler you keep your food choices, the less you have to read labels. Eat less processed foods.

Salt

SODIUM

High: 20% or more of the DV per serving

Low: 5% or less of the DV per serving

DV= daily value, % based on 2000 Calorie/day diet

Pizza Dough

REFINED CARBS

If whole is not listed in front of grain, then it's refined.

Should be avoided.

DV= daily value, % based on 2000 Calorie/day diet

Onion rings

SATURATED FAT

High: 20% or more of the DV per serving

Low: 5% or less of the DV per serving

DV= daily value, % based on 2000 Calorie/day diet

Burgers

TRANS FAT

Should not consumed!

Raises the level of bad cholesterol (LDL) in your body, which increases risk of heart disease.

DV= daily value, % based on 2000 Calorie/day diet

Assorted Cookies

ADDED SUGAR

Goal is eliminate OR less than 10% of total calories per day from ADDED sugars. 

Now required on new labels.

DV= daily value, % based on 2000 Calorie/day diet

Steak

CHOLESTEROL

Does not need to be consumed.

High: 20% or more of the DV per serving

Low: 5% or less of the DV per serving

DV= daily value, % based on 2000 Calorie/day diet