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Transcript of Food Labels
#1 Serving Size
SERVING SIZE is smaller than you'd think!
It may be easy to eat multiple servings at ONE time
This means you will have to multiply the nutritional information by the number of servings you actually eat
Example: most people actually eat 2-3 servings of food like cereal, chips, and ice cream
Trans fat is misleading....
Less than 0.5 g of trans fat per serving can be marketed as 0 grams
Manufacturers make serving size small (like in chips) so they can get under 0.5g per serving
Anytime you see "hydrogenated...." in the ingredient list, there is TRANS FAT in the product
Things to WATCH OUT for with ingredients
LONG ingredient lists usually = processed food! (not healthy food)
Beware of foods that have a lot of ingredients that you have no idea what they are (Ex. disodium guanylate)
Why are trans fat bad for us?
Trans fat increases the amount of bad cholesterol (LDL) in your blood AND decreases the good cholesterol (HDL)
This is TWICE as bad as saturated fat
Increases risk of artery clogging ( Heart disease!)
Why are saturated fats bad for us?
It clogs our arteries (raises "bad cholesterol"- LDL )
Clogged arteries lead to heart attacks and strokes
Ingredients listed on a food label are listed in order of weight,
Ex. If sugar appears first on the list, that means there is more sugar in the food than anything else!
There is not enough long-term research available on the risk of artificial sweeteners.
Originally, some artificial sweetners were thought to cause cancer, but that hasn't been proven.
GRAS-- Generally Recognized as Safe...BUT....
may cause more intense cravings for sugary foods, thereby leading to overeating of junk food
*****Sugar free does NOT mean healthy or low in calories--just means they may have used an artificial sweetener
Why limit sodium (aka Salt)?
Too much salt causes body to retain fluid and raises your blood pressure
High blood pressure puts more stress on veins/arteries which makes you more likely to develop heart disease or have a stroke.
Regulate important body processes:
Strengthens Immune system
Prevents cell damage
Builds bones and teeth
vitamins and minerals!
#3 Daily Values
5% DV or less= this food is low in this nutrient
20% DV or more= this food is high in this nutrient
The %DV tells you if a serving of food is HIGH or LOW in a nutrient
Why limit SUGAR?
If you fill up on sugary foods, you may skimp on nutritious foods
Many foods and beverages contain lots of sugar, making them more calorie-dense. It is easier to overeat sweet tasting foods and becomes addictive.
All forms of sugar promote tooth decay by allowing bacteria to grow.
Practice Reading Nutrition Labels!
Compare two assigned foods....
Why eat fiber?
Controls blood sugar
Make you feel FULL
Lowers blood cholesterol
Creates healthy bacteria in gut!
Helps prevent constipation and other intestinal problems
Reduces risk of some cancers and heart disease
MORAL OF THE STORY (aka lesson):
Companies DO NOT CARE about your health...they only care about getting your MONEY.....
You need to watch out for yourself and be an informed consumer
READ NUTRITION LABELS and DON'T LET THEM FOOL YOU!
#2 Check Calories
If this food is not high in nutrients like vitamins, minerals, protein, and fiber, but it is high in calories....this food is mainly
Any guesses what this ingredient list is for?
Tells you how many grams you should eat of each nutrient based on 2,000 calorie diet and 2,500 calorie diet
How are ingredients listed?
The TRUTH about Sugar.....
Research is showing increased SUGAR intake is the leading cause of OBESITY!!
Think, Ink, Link: take a guess at what dessert food this is.....
Is this food a good source of calcium?
the nutrients you want to be high in number
the nutrients you want to be low in number
Okay, so we know we should limit salt, fat, and sugar in our diets....
Which nutrients should we try to get more of?
#4 Ingredient list