Decode My Nutrition Label

Eating Healthy Food

Let's talk about our goals.
Our goals help us eat healthy food.
How is your goal going?
What is going well?
What can you do better?

One goal is this.
Eat less fast food.

Fast Food Facts

Some drinks have lots of sugar.
A big sweet tea can have as much sugar as two candy bars!

French fries can be unhealthy too.
A big order of fries has lots of calories.
Calories are units that measure energy in food.
Fries also have lots of fat.

Fast food can cost a lot.
One fast food meal can cost about $7.
For a family of four, that adds up fast.
Buying food at the store can cost less.

Why Do Foods Have Labels?

Nutrition means eating the right foods.
Eating right helps you grow strong and healthy.

Some foods help our bodies more than others.
How do we know which foods are best?
We read the nutrition label!

Would you eat food with your eyes closed?
Probably not!
That is why labels help us.
Labels tell us what is in our food.

Some foods do not have labels.
Fruits and veggies do not need labels.
They have only one ingredient.
An apple's ingredient is... an apple!

Other foods do have labels.
They have labels because they come in packages.
Or they are changed from their natural form.

Whole foods do not need labels.
Some whole foods are:

• Broccoli
• Cabbage
• Lettuce
• Banana
• Orange
• Egg
• Fish

Reading My Nutrition Label

Labels can look tricky.
Let's learn the parts, one at a time.

Serving Size – This is where you start.
It tells how much food is one serving.

Calories – Check this next.
Calories tell you how much energy is in the food.

Nutrients to Limit – Some nutrients you want less of.
These are trans fat, cholesterol, and sodium.
Cholesterol helps make things your body needs.
Sodium is salt.
A little salt helps your muscles and nerves.
For these, a lower number is better.

Nutrients to Get More Of – Some nutrients you want more of.
These are fiber, vitamins, and minerals.
Fiber helps you feel full.
It also helps your tummy work well.
Vitamins and minerals help keep you healthy.
For these, a higher number is better.

Daily Value – This is a percent number.
It shows how much of a nutrient is in the food.
5% or less is a low amount.
20% or more is a high amount.

Sugar – Sugar is found naturally in foods.
Milk and fruit have natural sugar.

Added Sugar – Added sugar is sugar put into food.
It is not naturally in the food.

Ingredient List – This lists everything in the food.
It goes from the most to the least.

Old Labels and New Labels

In 2016, food labels started to change.
The new labels help you make better choices.

Here are some changes:

• Serving size is bigger and easier to see.
• Serving sizes now show what people really eat.
• Calories are printed bigger too.
• A new line shows added sugars.
• Some nutrient amounts were updated.
• Vitamin D and potassium are now on the label.
• Vitamin A and C are not required anymore.
• A new note explains what daily value means.

Let's Think About It

How often do you eat fast food?
What do you usually eat?
Why do people eat fast food a lot?
What healthy choices can you make instead?