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The Nutrition Facts Label

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The Nutrition Facts Label 1 CHOOSE HEALTH: FOOD, FUN, AND FITNESS Read It Before You Eat It! The Nutrition Facts Label Lesson 3 at a Glance Lesson Details Play Active Opening Games – 10 minutes Time: 70 – 90 minutes Bridge from Lesson 2 – 3 minutes Learners will: • Practice reading Nutrition Facts Anchor – 5 minutes Labels for fat and sugar • Show children cans without labels. Opening Active Play Games: • Ask what they’d need in order to know what’s inside Snap – the label. Stretching Mirrors Closing Active Play Games: Add – 10 minutes: Link Up Tag • Use Poster 3-1 to point out where to find information Fitness Leaders about total fat and sugar on the Nutrition Facts Handout: Label. 3-1 Family Newsletter Apply – 10-15 minutes Visual Aids: • Children pull salty snack packages from a grab bag and line up in order of lowest to highest grams of fat Posters: in the items. 2-3 Lesson 2 Healthy Step Goal-Setting • Children pull sweet snack packages from grab bags 3-1 Read the Label: Cookies and line up in order of lowest to highest sugar. 3-2 Take a Healthy Step Goal-Setting Away – 5 minutes Food Prep: Hummus with Veggies and Pita • Ask children to choose a Healthy Step to use food Apple Cinnamon Wrap and Roll labels as they choose what to eat this week. Bridge to Lesson 4 – 2 minutes Play Active Closing Games – 10 minutes Food Prep – 10-20 minutes Copyright 2011-15, Division of Nutritional Sciences, Cornell University. All Rights Reserved. LESSON 3: READ IT BEFORE YOU EAT IT CHOOSE HEALTH: FOOD, FUN, AND FITNESS Materials and Supplies to Gather Handouts 3-1 Family Newsletter: Read it Before You Eat It! 1 copy per child, back-to-back Scanned Food Packages (from CHFFF website) Print Scanned q For Add: 4 Lesson 3 Add Scanned Food Packages or real non-dairy, non-fruit packages Food (empty or full) with Nutrition Facts Labels – enough so each child or pair of children Packages in color on card- can have one to look at. Avoid fruit and dairy, so labels show only added sugar. stock, insert Visual q 13 Lesson 3 Apply Salty Snacks Scanned Food Packages or real packages that vary in fat in plastic Aids such as snack crackers, reduced-fat crackers, tortilla chips, pretzels, puffed cheese sleeves. snacks, and lower- and higher-fat microwave popcorn. q 14 Lesson 3 Apply Sweet Snacks Scanned Food Packages or real packages that vary in sugar such as candy bars, cream-filled or other cookies, individual snack cakes, granola bars, toaster pastries, and plain graham crackers. 2-3 Lesson 2 Take a Healthy Step Goal-Setting (to use in Bridge from Lesson 2) 3-1 Read the Label: Chocolate Chip Cookies Posters q Also print 8.5x11 copies, 1 per 2-3 children, for easier viewing – on cardstock, in plastic sleeves. 3-2 Take a Healthy Step Goal-Setting q Nametags, attendance sheet, pencils for each child q For the Anchor: Several cans of non-dairy, non-fruit food with labels removed; save the labels q For the Add: q Labels from unlabeled cans in Anchor q Scanned or real food packages noted in Visual Aids above q Scanned (provided) or real package of chocolate chip cookies – empty or full (optional) Teaching q Dairy Council Food Model for chocolate chip cookies q Measuring cups, variety of sizes Supplies q For the Apply: At least 1 food package per child with Nutrition Facts Labels, as follows: q Salty snacks: Scanned or real food packages as noted in Visual Aids above q Sweet snacks: Scanned or real food packages as noted in Visual Aids above q Four non see-through grab-bags – one for salty snacks and one for sweet snacks for each team – with at least one package per child in each grab-bag. q For large groups, the salty and sweet sets can be combined and used in both Apply activities (add scans from Lesson 4 if needed). Hummus with Veggies and Pita Apple Cinnamon Wrap and Roll Cooking q Blender or mashing utensil q Sharp knife, cutting board Equipment q Can-opener q Measuring spoons, measuring cup q Colander q Small and medium bowls, plate q Measuring spoons q Frying pan, spatula, stove Hummus with Veggies and Pita for 12 Apple Cinnamon Wrap and Roll for 8 q 1 15-ounce can chickpeas or garbanzo beans, drained q 3 tablespoons sugar q 1 clove garlic, peeled & crushed (or 1/8th tsp garlic powder) q 1 teaspoon cinnamon q 3 Tbsp lemon juice q 2 apples (2 cups finely chopped) q ½ tsp salt q 1/3 cup low-fat vanilla yogurt Ingredients q 6 Tbsp water q Cooking spray q 3 Tbsp tahini (ground sesame seeds) q 4 6-inch whole wheat flour tortillas q ¼ tsp paprika (optional) q 2 teaspoons vegetable oil q 1-2 Tbsp olive or other vegetable oil q Cut-up raw vegetables (carrots, broccoli, etc.) q Pita bread (optional) q Fitness Leader Activity Cards (Games Appendix; 1 per child or 1 set per team if more than 10 youth) Game q Boundary markers, music (optional) Supplies q Tagging balls 2 LESSON 3: READ IT BEFORE YOU EAT IT CHOOSE HEALTH: FOOD, FUN, AND FITNESS Background: The Nutrition Facts Label The Nutrition Facts Label: Informed Choices are Healthy Choices Nutrition Facts Labels (NFLs) are found on almost all food packages and focus on key nutrients that affect our health. The labels allow us to compare food products so we can make more informed choices about what and how much we eat. Understanding how to use the label can help youth and adults make healthier choices. Why Should Children Know How to Use the Nutrition Facts Label? Children have a great influence on what foods their family chooses to buy. Understanding how to use the Nutrition Facts label may help them positively influence these decisions as well as their individual choices. Healthy Choices Can Make You Feel Good Children are generally much more motivated by the here and now - by what they see and experience today – than with potential health problems later in life. Remind them that making healthy food choices and being active will help them look good, feel good, avoid getting sick, and have the strength and energy they need to do all the fun things they enjoy. Keep it Simple: Focus on Fat and Sugar This lesson focuses just on total fat, total sugar and serving size to keep it simple and make it easier to learn label reading. These are the main contributors of calories and thus risk of overweight. Note the importance of comparing labels between similar items to avoid confusion. Serving Size It is important to look at serving size when comparing similar products to know what size serving the calories and other nutrients are based on. Also look at how many servings are in the container. Note that serving sizes on Nutrition Facts labels are not always the same as those in USDA dietary guidance materials. Eat Less: Added Sugar The 2015-2020 Dietary Guidelines recommend that less than 10% of daily calories be from added sugar (about 12 teaspoons for a 2000 calorie diet). Sugar can replace healthier foods in the diet, contribute to weight gain and chronic disease, and cause tooth decay, so we need to watch out for food products with lots of added sugar. The Nutrition Facts Label likely will be changing to include added sugar as a separate category, but in the meantime, comparing the amount of added sugar in food products is tricky because “Total Sugars” on the Nutrition Facts Label includes both added sugar and any naturally occurring sugar from fruit (e.g., fructose) or dairy (lactose). For now, stick to comparing similar foods that do not contain dairy or fruit when teaching participants how to use the NFL to figure out which items are lower in added sugar. Eat Less: Fat and Sodium Eating too much fat can replace healthier foods in the diet and lead to overweight and chronic disease, so it’s important to be aware of how much fat is in the foods we eat. One way to do this is to use %DV (see below) – an item is considered high fat if its %DV is 20 or more, and low fat if its %DV is 5 or less. This lesson focuses only on total fat, but to prepare you for questions on other items, note that the 2015-2020 Dietary Guidelines recommend less than 10 percent of calories from saturated fat, keeping trans fat as low as possible, and reducing daily sodium intake to less than 2300 mg (about 1 tsp salt). For notes on fiber, see the next lesson. What is Percent Daily Value (%DV)? While not addressed in this lesson, the %DV shows how food fits into an overall diet by showing how much of the recommended amount of a nutrient is in one serving. For example, 30% DV for Vitamin C means one serving supplies 30 percent of the Vitamin C needed for the day. Daily values are based on a 2000-calorie diet, the amount recommended for most children, many older adults, and sedentary women. For fiber, calcium, iron, and Vitamins A and C, the minimum amount needed each day is shown - so choose foods with the highest %DV. For total fat, saturated fat, sodium and cholesterol, the recommended maximum per day is shown - so choose foods with the lowest %DV. 3 LESSON 3: READ IT BEFORE YOU EAT IT CHOOSE HEALTH: FOOD, FUN, AND FITNESS Encourage Great Group Behavior during Lesson 3! For Younger Ages: q Be ready to help children read Fitness Activity Cards as needed as they’re drawn in “Fitness Leaders.” For Older Ages: q Optional: Put some example snack items into a baggie to demonstrate what one serving size looks like.
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