Reading Food Labels Lesson Plan Part 2

•Use “Reading Food Labels”

•Begin by explaining to participants that the % Daily Values are confusing and should be ignored.

•Explain the bottom portion of the food label is the same on each label and is not needed when deciding on a product.

•Highlight by naming only important part of food label: serving size, servings per container, calories, calories from fat, total fat, saturated fat, sodium and fiber.

•Break each part of the food label down beginning with serving size at the top of the label.

•Servings size is important because it is usually a small portion not a whole bag or box. Everything listed on the label such as calories and fat is based on the serving size.

•Servings per container are how many serving is contained in the whole package, box or can. For example: a small bag of potato chips may have a serving size of 1 ounce but the servings per container is 2. If you eat the whole bag you have consumed 2 portions so you must double the calories and fat.

•On the “Reading Food Labels” handout an example of Ole’ Chicken Enchilada dinner is used.  Now look at calories. Show that the serving size is 12 oz, the servings per container is 1, so the calories for this entire package is 340 calories.

•Now look at calories from fat. This shows out of the total 340 calories how much is from fat. In this example it is 45. 

•Look at total fat grams. Compare total fat grams to calories. Explain to participants a good rule of thumb is 3 grams of fat per a 100 calories.

•Use handout as an example. The total fat is 5 grams and the total calories is 340. Is this a good choice? Yes, because if you do the math you could have up to 9 grams of fat and it would be a good choice.

•Give another example to ensure participants understanding. For example, the calories is 200 and the fat grams is 10. Is this a good choice? No, because it does not fit into the 3 grams per 100.

•Saturated fat should be half of the total fat or less. In this example the saturated fat grams is 2 and the total fat grams is 5. Is this a good choice? Yes, because it is half of the total fat grams. 

•Emphasize that cholesterol is not important to look at on every label. Explain that cholesterol is only found in animal products and therefore is not in many foods. The total fat is more important.

•For those with high blood pressure, suggest products with 250 mg of  sodium or less per serving.

•Explain a good source of fiber is a product with 5 grams or more.

•Now refer to the definitions on the left side of the “Reading Food Labels” handout.

•Begin with the definition of fat-free. Show example of a fat-free product such as cream cheese.

•Discuss definition of a low fat product and show an example such as waffles.

•Discuss the definition of reduced fat and show an example. Explain that a reduced fat item is not necessarily low in fat.

•Discuss light products and again give an example such as popcorn to emphasize that light is not necessarily low in fat.

•Emphasize that a low cholesterol or cholesterol-free product has nothing to do with being low in fat. Give an example of peanut butter.

•Define sodium-free products.

•Give definition of sugar-free products and give an example of  Jell-O.  

•Show an example of a high fiber cereal such as “Fiber One” and give definition.

•Continue to facilitate understanding of food label throughout the grocery store tour.

•Discuss “When You Choose Beef” when in the meat department.