First Session Study Guide 4

First Session Study Guide

Lesson Four 

 (Nutrition Labels)

          There are three things on a nutrition label that are valuable: the fat content, the sodium content and the ingredient list.

Fat calories should be no more than 20% of total calories. Look at the number of calories per serving and compare it to the number of calories from fat. It has been determined that we should be eating less than 20% of our calories from fat. Therefore, if the calories per serving are 100 the number of calories from fat should be no more than twenty.

Sodium (in mgs) should be no more than the total calories. The amount of sodium in our diet should be about 2300 mgs per day but restricting salt intake to excessively low levels is not advised. We should simply be aware of excessive sodium in packaged food and avoid those products with the highest sodium levels. You will be surprised at the amount of sodium in most processed, packaged foods and the amount of salt found in restaurant foods. Instead of adding salt as you cook, add salt at the table; you will use less.

The ingredients of a product are listed by volume and the largest ingredient by volume is listed first. In this list there are some ingredients that we want to exclude from our diet. We can do this by looking for certain words:

Look for the word “hydrogenated” – do not buy

Look for “High fructose corn syrup” – do not buy

Look for multiple sugars; there may be excessive sugar

Look for “numbers” such as Blue Lake #40

Q and A:

  1. What three things do we look for on a nutrition label?

  1. What percentage of fat calories is the maximum?

  1. How many milligrams of sodium is the maximum”

  1. What ingredients would be good to exclude from our food choices?


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