Nutrition and Label Reading Portion Control

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Nutrition and Label Reading/ Portion Control

• Nancy J Miller RD, LD

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Understanding the Food Label

• Nutrition facts
• Serving size
• Total Fat
• Saturated Fat
• Trans Fat
• Cholesterol

• Sodium
• Total Carbohydrate
• Dietary Fiber
• Vitamins and Minerals
• Percent Daily Value

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Understanding the Food Label

• 1. Find the Nutrition Facts
• located on the food package
• 2. Find the Serving Size
• based on one serving

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Understanding the Food Label

• 3. Total Fat
• Aim for 30 of your calories
• to come from fat

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Understanding the Food Label

• 4. Saturated Fat
• Aim for less than 10 of
• total calories
• ? Animal products (meat)
• ? High fat milk (whole)
• ? Eggs, cheese, butter

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Understanding the Food Label

• 5. Trans Fat
• Limit to less than 2
• grams/day
• Man-made or processed fats
• Eat very little!

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Understanding the Food Label

• 6. Cholesterol
• 300 mg is the max/day
• ? Meat ? Eggs
• ? Milk ? Butter
• ? Cheese

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Understanding the Food Label

• Sodium
• American Heart Association recommends
  no more than
• 2300mg/day
• 1 tsp salt 2400mg

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Understanding the Food Label

• 8. Total Carbohydrate
• Should make up 50 of your
• total calories for the day
• ? Whole Grains
• ? Fruits
• ? Vegetables

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Understanding the Food Label

• 9. Dietary Fiber
• 25-35 grams/day
• ? Whole grains
• ? Fruits Vegetables
• ? Nuts, Beans, Legumes

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Understanding the Food Label

• 10. Vitamins and Minerals
• ? Vitamin A
• ? Vitamin C
• ? Calcium
• ? Iron
• Goal is to reach 100

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Understanding the Food Label

• 11. Percent () Daily Value
• Based on a 2000 calorie diet
• Consult your MD

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Common Food Label Terms
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Free

• Product contains under 5 calories
• 5 mg sodium ½ g sugar, fat or saturated fat 2
  mg of cholesterol 2 g or less of saturated fat
  per serving.

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Low

• Product Contains no more than
• 40 calories 140 mg sodium
• 3 grams fat 1 gram and 15
• total calories saturated fat 20 mg
  cholesterol or less per serving.

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Reduced

• Product is nutritionally altered containing 25
  less of a specific nutrient (sugar, fat, sodium
  or cholesterol) or 25 fewer calories than a
  reference food.

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Less

• Product contains 25 less of a nutrient or 25
  fewer calories than a reference food.

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Light

• This is an altered product containing 1/3 fewer
  calories or 50 less fat per serving.

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Lean

• Product such as a meat, poultry, seafood, meal
  product or main dish contains less than 10 grams
  fat, 4.5 grams saturated fat and 95 mg of
  cholesterol.

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Extra-Lean

• Product such as a meat, poultry, seafood, meal
  product or main dish contains less than 5 grams
  fat, 2 grams saturated fat and 95 mg of
  cholesterol.

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Product Ingredient List

• Manufacturers list ingredients by weight
• Valuable resource

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Portion Sizes vs. Serving Sizes

• Portion size how much you eat
• Serving size how much on Nutrition
• facts
• Remember they dont always match!

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Bread, Cereal, Rice, and Pasta Group

• 1 slice of bread
• 1 cup of ready-to-eat cereal
• ½ cup of cooked cereal, rice, or pasta
• 6-11 servings/day

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Fruit Group

• 1 medium apple, banana, orange, pear
• ½ cup of cooked, or canned fruit
• ¾ cup of fruit juice
• 2 cups/day
• Choose a variety

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Vegetable Group

• 1 cup of raw leafy vegetables
• ½ cup of other vegetables (cooked or raw)
• ¾ cup of vegetable juice
• 2 ½ cups/day

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Milk, Yogurt, and Cheese Group

• 1 cup of milk or yogurt
• 1 ½ -2 ounces cheese
• 1 cup of soy-based beverage
• 3 servings/day

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Meat, Poultry, Fish, Dry Beans, and Nut Group

• 2-3 ounces of cooked lean meat, poultry or fish
• ½ cup of cooked dry beans or ½ cup of tofu
• 2 ½ ounce soyburger or 1 egg
• 2 Tbs. peanut butter or 1/3 cup of nuts
• 2-3 servings/day

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Portion Control

• Refrain from Biggie sizing it
• Avoid buffet style restaurants
• Share a meal or get a to-go box
• Stop eating when you feel full
• Pack a cooler when traveling
• Monitor food labels

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Portion Control Cont

• Keep a Food Diary
• Avoid eating in front of TV
• Dont eat from bag or box
• Eat slowly
• Dont skip meals
• Keep your portion sensible

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