•Game 2

•- 1. Animal Crackers 14 cal

•-2. Nutter Butter 32 Cal
•-3. Chip Ahoy Cal 53
•-4. Oreo Cal 70
•-5. Vienna Finger Cal 75
•-6. Store cal160
•
•Game 3
•Good
 Milk
 Yogurt
 Orange juice
 Cliff bar
•Bad
 Kind bar
 Mac and Cheese
 Fries
 Sauce
•Game 4
 Potassium- Banana
 Cholesterol- Steak
 Fiber- Beans
 Trans- Fries
 Protein- Chicken
 Iron- Spinach
 Sugar- soda
 Sodium- noddles
 Vit D- Cheese
 Calcium- milk
 Carbs- Pasta
 FAMILY
HEALTH
• NEED:
Notebook,
Planner, Unit 2
Paper, Nutrition
Label Notes
Packet
 AGENDA:
• Unit 2 Set Up
• Nutrition Label Notes
 UNIT 2 SETUP
• Write SMART Goals for behavior AND grades
• Add these dates: • 3/5
• 2/25 Food Label Notes • 3/6
• 2/26 • 3/7
• 3/10
• 2/27
• 3/11
• 2/28 • 3/12
• 3/3 • 3/13
• 3/4 • 3/14
TAPE to Page 4
Set Up New In, Through Out on Page 5
Decoding the
Label
IN ACTIVITY
• What foods/drinks do you
eat the entire package of?
• Examples:
• Mac and Cheese
• Bag of Chips
FUN
FACT
• Reading labels is SO
important!
 Nutrition
What is it? Why is it important?

• Nutrition is the study Nutrition is more than

of how your body just eating enough food.
uses the food you eat. If you don’t eat properly
your body doesn’t get
what it needs to
function properly.
A person who is
malnourished can be
overweight or
underweight.
GAME 1
• Person B: get a yellow and
orange marker

• Person C: get a nutrition label

worksheet
GAME 1
• As a group, use the yellow
highlighter to identify all the good
nutrients on the printed label and
use orange to identify all the bad
nutrients.
• The group with the most correct will
get a prize!
TRANSITION
• Person D: return the orange marker and recycle paper
• Get a blue, purple, and pink marker
 FAMILY
HEALTH
• NEED: Notebook
and Packet from
yesterday
• WRITE: 9/24
read each part
of the nutrition
• Copy this down in
your notes

• Be sure to color
code the sections

• This is a guide that 3

will help you read
a food label on
your test
6

5. Daily Value
 Stated in Household and Metric
Measures so you can easily
1. The compare items

Serving Pay attention to the serving size,

especially how many servings
Size there are in the food package.
• Ask yourself, "How many servings am I
consuming"?
 Labels include the total
calories as well as the
calories from fat
2. Check
Calories
General Guide to Calories:
40 calories is 100 calories is 400 calories or
low moderate more is high
• Person C come get a
stack of paper and
keep them FACE
Game 2!
DOWN
• As a group organize
the labels from least
number of calories to
most PER COOKIE.
Make sure you Game
consider the serving
size. 2!
• Person B raise your
hand when done.
Answer Key
3. Nutrients
to Limit
• Limit These
Nutrients
• Saturated Fat
• Trans Fat
• Cholesterol
• Sodium
• Sugar
5. Understand the
Daily Value
• Based on Daily Value
recommendations of a 2,000 calorie
diet

• %DV allows you to quickly identify

if a food is high or low in a nutrient
• It helps you interpret the numbers
(milligrams, grams… which can
confuse some people)
 The 5-20 rule…..

6. Quick If something is 5% or lower it is

Guide to considered a low source of a
nutrient
DV
If something is 20% or higher, it is
considered a high source of a
nutrient
 The daily values are guides for people
who eat 2,000 calories each day.

• If you eat more or less than that, your daily

7. Daily
value will be higher or lower.

Choose foods with a low % daily value

Value of: fat, saturated fat, cholesterol and
sodium.

Try to reach 100 percent of the daily

value of: total carbohydrates, dietary
fiber, vitamins and minerals.
Game 3!
• As a group put the labels into two
different groups.
• Group 1- Foods on the right track
to meeting the 5/20 rule (aka.
High in good nutrients and low in
bad nutrients)

• Group 2- Food that are high in

bad nutrients and low in good
nutrients
Game 3
• Order the foods from highest amount of protein to lowest
Answer Key
5. Beneficial
Nutrients
• Need to get enough of
• Carbohydrates
• Dietary Fiber
• Protein
• Vitamin D
• Calcium
• Iron
• Potassium
Nutrient
Consequences
 FAMILY
HEALTH
• NEED: Notebook
and Packet from
yesterday
• WRITE: 9/25
wellness blooket
TOTAL FAT:
• Saturated Fat:

• What it does to body: HARM- Raises blood

cholesterol and your risk of heart disease and
stroke.
Sources:
• Animal products:
• fatty beef, lamb, pork, poultry with skin, beef
fat
• Animal by-products:
• lard and cream, butter, cheese and other dairy
products made from whole or reduced-fat (2
percent) milk. These foods also contain
dietary cholesterol.
• Coconut, palm and palm kernel oils.
TOTAL FAT:
• Trans Fat-
• What it does to body: HARM- increases risk
of type 2 diabetes, stroke, and heart
disease.
• It reduces HDL (good cholesterol), increases
LDL (bad cholesterol)

Sources:
• Fried foods like: French fries and doughnuts
• Baked goods including: pastries, pie crusts,
biscuits, pizza dough, cookies, crackers,
• Stick margarines and shortenings
• Cholesterol:
• What it does to body: HARM-
Increases risk of heart disease,
heart attacks and stroke.

Sources:
• Animal and animal byproduct
• **There is good/bad cholesterol**
New research is showing ‘some’ is
good, but overall, Americans eat
WAY too much
• Sodium:
• What it does to body: HARM- Too much sodium
increases blood pressure (hypertension); holds excess
fluid in the body, placing an added burden on the
heart

Sources:
• Processed foods
• Frozen dinners, salad dressings and sauces, cured
meat (bacon), cheese, pickles, instant soups/cup of
noodles, fast food, canned vegetables
• Salt (table salt)
• **Sodium is important as it balances fluid and regulates
blood pressure (eg relaxes muscles- heart) but American’s
eat TOO much
• Sugar: (simple carbs)
• What it does to body: HARM- Sugar
removes enamel from teeth causing
cavities. Also increased chance of being
stored as fat- increases chance of obesity

Sources:
• Table sugar (100%), soda/sweet
teas/lemonades (95%), candy (93%), cakes
(95%), jams (60%), kid cereal (56%)…
REFINED SUGAR (molasses, corn syrup, high
fructose corn syrup) makes up most sweet
junk food/candy/sweets/white
breads/muffins
• **NATURAL SUGAR: Fruit, veggies, milk/milk
products, honey (you get a little sugar PLUS
lots of other nutrients)
Nutrient
Benefits
• Carbohydrates:
• What it does to body:
BENEFIT- Give you long lasting
energy.

Source:
• Grain products: bread, pasta,
rice, cereal, oatmeal.
• **Make half your grains
WHOLE GRAIN
• Dietary Fiber: (Complex carbs)
• What it does to body: BENEFIT- Long
lasting energy. Reduces the risk of
heart disease by removing
cholesterol from your body- reduces
LDL. Aids in digestion, and alleviates
constipation, hemorrhoids etc,
makes you feel fuller longer

Sources:
• Legumes (beans), Whole-wheat bread,
bran, many cereals, oatmeal,
Strawberries, celery, Brussels sprouts,
Most raw fruits and vegetables, Nuts,
seeds
• Protein:
• What it does to body: BENEFIT-
Builds and repairs body tissue and
muscle. Helps with immune system-
regulates antibodies to fight disease.

Sources:
• Lean meat, poultry, fish, eggs, dry
beans, soy (tofu); nuts, peanut butter,
dairy foods

• **Animal protein has fat and

cholesterol. Eat small portions, lean
meats and try and eat non-animal
sources when possible
• Vitamin C:
• What it does to body: BENEFIT- Aids in
healing cuts and bruises- Reduce the
length and severity of colds/sickness,
healthy mouth (teeth, gums)
Sources:
• Broccoli, Kiwi, Strawberries, Cantaloupe
• Citrus fruits: Oranges & Grapefruits,
Tomatoes
• Vitamin A:
• What it does to body:
BENEFIT- Builds good
vision, immunity builder,
good skin, nail, and hair
Sources:
• Yellow-orange fruits and
vegetables: Cantaloupe,
Carrots, Pumpkin, Sweet
potatoes and Dark green
leafy vegetables: Broccoli,
Spinach
• Vitamin D:
• What it does to body: BENEFIT-
Helps maintain healthy bones and
teeth. It may also protect against a
range of diseases and conditions,
such as type 1 diabetes
• Sources:
• fatty fish, such as salmon,
mackerel, and tuna
• egg yolks
• cheese
• beef liver
• mushrooms
• fortified milk
• fortified cereals and juices
• Calcium:

• What it does to body: BENEFIT-

Helps build strong bones and teeth,
helps with clotting, and helps
heartbeat regularly
Sources:
• Milk and other dairy foods, dark
green, leafy vegetables, fish with
edible bones, calcium-fortified
foods (fortified orange juice,
fortified soymilk
• Potassium:
• What it does to body: BENEFIT-
Helps reduce blood pressure and
water retention, protect against
stroke and help prevent osteoporosis
and kidney stones
• Sources:
• Bananas
• Avocados
• Peanuts and tree nuts such as
almonds, pecans and walnuts
• Citrus fruits
• Leafy, green vegetables
• Milk
• Potatoes
• Iron:
• What it does to body:
BENEFIT- Helps prevent
tiredness by effectively
transporting oxygen
through your body, builds
red blood cells
Sources:
• Meat, fish, poultry,
lentils, beans, chickpeas,
black-eyed peas, leaf
vegetables, tofu
• Unsaturated fat:
• What it does to body:
BENEFIT- Reduces bad
cholesterol levels, which
lower your risk of heart
disease and stroke. Fat helps
absorbs and move nutrients
in bloodstream
Source:
• Vegetable oils: olive, canola,
peanut, sesame; nuts and
seeds, avocados, peanut butter,
cold water fish: wild salmon,
herring, trout
 Water
• Water is the body’s most essential
nutrient.
• 50% – 75% of your body weight is
water.
• Water plays a key role in the
functions of the body. Without water
your body cannot function.
• For the average person 37% of water
intake comes from foods we eat.
• Most people need eight glasses of
fluid a day in order to supply the
body with enough water to function.
 Game 4!
As a group match the different nutrients with a food you can
get the nutrient from.
Buzz when done. Bonus point for first if all correct
Nutrients Without a %DV
• Trans Fats
• Protein
• Sugars

• Health experts
recommend you keep
your intake of
saturated, trans fat,
cholesterol and sugar
as low as possible to
maintain a healthy
diet
Ingredient Statement
• List of ingredients found in
the food product

• Listed in descending order

by weight, from the most to
the least