# USING THE FOOD LABEL TO FIND ITEMS THAT MEET THE EAT SMART IN PARKS GUIDELINES

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1 USING THE FOOD LABEL TO FIND ITEMS THAT MEET THE EAT SMART IN PARKS GUIDELINES

2 FOOD LABELS Food Nacho chips label Although one serving of chips (1 ounce) meets the calorie guideline, 3 ounces of chips are typically served with nachos and cheese. If 3 ounces of chips are served, then the number of calories per serving is multiplied by three. 150 calories per serving x 3 (1 oz. servings) = 450 calories So a 3 ounces serving of chips would not meet the calorie guidelines. Because this product has zero grams of trans fat, it meets the trans fat guideline. Because this product has 110 mg of sodium per serving, it meets the sodium guideline. However, if 3 oz. of chips are served then the amount of sodium would need to be multiplied by three. 110 mg sodium/serving x 3 (1 oz. servings) = 330 mg sodium So, a 3 ounces serving of chips would not meet the sodium guideline. To calculate the percent of calories from fat divide the number of calories from fat per serving by the total calories per serving. 60 fat calories/150 total calories = 4 Because the percent calories from fat exceed 35, this product does not meet the percent of calories from fat guideline. The percent of calories from saturated fat= 1 gram saturated fat x 9 calories per gram saturated fat*/ 150 total calories = 6% Because the percent of calories from saturated fat are less than 10, this product meets the saturated fat guideline. Because this product has zero grams of sugar it meets the sugar guideline. * 1 gram of saturated fat contains 9 calories. Carbohydrates and protein contain only 4 calories per gram. Less than half the calories of saturated fat!

3 FOOD LABELS Yes No A. Calories: Is there no more than 250 calories per item (excluding nuts and seeds without added fat or sweeteners)? First check the serving size. If more or less than the serving size listed is served as a menu item then the number of calories should be multiplied or divided accordingly. Also if other ingredients are added to the menu item, then the calories from the other items should be included in the total number of calories. For example, if nachos with cheese are served on the menu then the calories from the cheese sauce should be added to the number of calories from the chips. B. Fat: Do no more than 35 percent of the calories per serving come from fat (excluding nuts, nut butters and seeds without added fat or sweeteners)? The calories from fat will be listed next to the total calories under the Amount per Serving section of the label. The calories from fat should be divided by the total calories to determine the percent calories from fat. fat calories/total calories = % of calories from fat Saturated Fat: Are no more than 10 percent of the total calories from saturated fat? The amount of saturated fat is listed beneath the amount of total fat. To calculate the percent of calories from saturated fat, first figure the amount of calories from saturated fat by multiplying the grams saturated fat by 9 calories/gram fat. Then divide the number of calories from saturated fat by the total calories. (grams of saturated fat x 9 calories per gram fat) / total calories = % calories from saturated fat Trans Fat: Does the product have 0 grams of trans fat (<.5 grams per serving)? The amount of trans fat is listed beneath the total fat and saturated fat. C. Sugar: Do no more than 35 percent of the calories per serving come from sugar? The amount of sugar is listed beneath the Amount per Serving. To calculate the percent of calories from sugar first figure the amount of calories from sugar by multiplying the grams of sugar by 4 calories/gram sugar. Then divide the number of calories from sugar by the total calories. (grams of sugar x 4 calories per gram sugar) / total calories = % of calories from sugar D. Sodium: Is there less than 250 mg of sodium per serving? The amount of sodium is listed beneath the Amount per Serving. If you responded NO to ANY of these questions then the food does NOT meet the guidelines. If you responded YES to ALL of the questions then the food DOES meet the guidelines.

4 Milk } A. The label says this milk is reduced fat, but it doesn t meet the guidelines because it is 2 percent. It is neither nonfat nor low-fat. B. The serving size is 1 cup or 8 ounces. Because it has 12 grams of sugar in 8 ounces, this milk meets this requirement. C. The serving size is 1 cup/8 ounces. Because it has 150 calories in 8 ounces, this milk meets this requirement. Yes No A. Is the milk nonfat or low-fat (1 percent or half percent)? This information is found near the brand name of the milk. B. Does the milk contain no more than 24 grams of sugar per 8 ounces? First check the serving size. If it is 8 ounces (1 cup), then check the amount of sugar per serving. If the serving size is larger or smaller, then the amount of sugar needs to be multiplied or divided accordingly. C. Does the milk contain no more than 150 calories per 8 ounces? If it is 8 ounces (1 cup), then check the amount of calories per serving. If the serving size is larger or smaller, then the amount of calories needs to be multiplied or divided accordingly. If you responded NO to ANY of these questions then the milk does NOT meet the guidelines. If you responded YES to ALL of the questions then the milk DOES meet the guidelines.

5 Water Herbal water Yes No A. Is the water unflavored? Look at the front of the label and the ingredient list to see if flavor has been added. B. Is the water free of additives? Look at the ingredient list. Plain water will not have an ingredient list. C. Is the water is non-carbonated. Look at the front of the label and ingredient list. Seltzer water is carbonated. If you responded NO to ANY of these questions then the water does NOT meet the guidelines. If you responded YES to ALL of the questions then the water DOES meet the guidelines. A., B. & C. Because this water is flavored and includes additives it does not meet the guidelines. Water that meets the guidelines will not typically have an ingredient list. It will also not have any fat, carbohydrates, protein or calories.

6 Fruit juice Cranberry Apple Cocktail 11.5 fl oz 15% JUICE BLEND Nutrition Facts Serving Size: 1 can (340ml) Serving Per Container: 1 Amount Per Serving Calories: 220 % Daily Value* Total Fat Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 25mg 1% Total Carb 60g 2 Sugars 58g Protein 0g Vitamin C 10 *Percent Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs: Cranberry apple cocktail made with 3 juices from concentrate a blend of cranberry, apple and grape juices from concentrate and other ingredients. Ingredients: CONTAINS PURE FILTERED WATER, SWEETENERS (HIGH FRUCTOSE CORN SYRUP, SUGAR), APPLE, CRANBERRY AND GRAPE JUICES FROM CONCENTRATE, CITRIC ACID (PROVIDES TARTNESS), NATURAL FLAVORS. C. Because this product contains 11.5 ounces it does not meet the guidelines. A., B. This label shows the product is only 15 percent juice. The ingredient list also indicates that sweeteners have been added to the product. Because this product has added sweeteners, it does not meet the guidelines. In addition to sugar, sweeteners can also include Agave nectar, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, molasses, raw sugar, sucrose, syrup. Non-caloric sweeteners can include acesulfame potassium, aspartame, neotame, saccharin, sucralose, stevia, and tagatose. A. Is the product 100 percent juice? This information can be found on the ingredient list and may also be found on the front of the product. B. Is the product free of any added sweeteners? This information is found on the ingredient list. C. Is the product container 8 ounces or less? This information can be found on the product label. Yes No If you responded NO to ANY of these questions then the milk does NOT meet the guidelines. If you responded YES to ALL of the questions then the milk DOES meet the guidelines.

7 Vegetable juice Canned tomato juice Nutrition Facts Serving Size: 1/2 cup (4 oz.) canned tomato juice Amount Per Serving Calories: 20 Cal from Fat: 4 % Daily Value* Total Fat 0g Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 330mg 14% Total Carbohydrate 5g 2% Sugars 4g Dietary Fiber 1g 2% Protein 1g Vitamin A 35% Vitamin C 1 Calcium 1% Iron 2% *Percent Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs: Because this product has more than 230 mg of sodium in each serving it does not meet the guidelines. Is there less than 230 mg of sodium in each serving? This information is found in the Amount Per Serving section of the label. Yes If you responded YES to this question then the product DOES meet the guidelines. If you responded NO to this question then the product does NOT meet the guidelines. No

8 Electrolyte replacements Sports drink Nutrition Facts Serving Size: 8 fl ox (240ml) Serving Per Container: 4 Amount Per Serving Calories: 50 % Daily Value* Total Fat 0g Saturated Fat 0g Trans Fat 0g Potassium 25mg 1% Sodium 100mg 4% Total Carbohydrate 14g 5% Sugars 14g Dietary Fiber 0g Protein 0g Vitamin B3 1 Vitamin B6 1 Vitamin B12 1 Magnesium * Percent Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs: Not a significant source of calories from fat, saturated fat, trans fat, cholesterol, dietary fiber, vitamin A, vitamin C, calcium and iron. Does product contain less than 43 grams of sweetener per 20 ounce serving? This product information is based on an 8 ounce serving. So to figure out the amount of sugar in a 20 ounce serving, first determine how many 8 ounce servings are in 20 ounces. 20 ounce / 8 ounces = 2.5 servings Then multiply the amount of sugar per serving by 2.5 servings. 14 grams of sugar per serving x 2.5 servings = 35 grams of sugar per 20 ounce serving Because this product contains less than 43 grams of sweetener per 20 ounce serving it does meet the sugar guidelines. If you responded NO to this question then the product does NOT meet the guidelines. If you responded YES to this question then the product DOES meet the guidelines. Yes No

9 Low calorie beverages Light Lemonade 3% LEMON JUICE Nutrition Facts Serving Size: 8 fl oz (240ml) Serving Per Container: 2.5 Amount Per Serving Calories: 5 Low calorie beverages would include those labeled diet, light or low calorie. Because this product contains fewer than 10 calories per 8 ounces, it meets the guidelines. % Daily Value* Total Fat Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 35g Total Carb 1g Sugars 0g Protein 0g 1% *Percent Values are based on a 2,000 calorie diet. Does the product contain less than 10 calories per 8 ounces? First check the serving size. If it is 8 ounces (240 ml), then check the number of calories per serving. If the serving size is larger or smaller then the number of calories needs to be multiplied or divided accordingly. Yes No Not significant source of fat calories, saturated fat, trans fat, cholesterol, fiber, vitamin A, vitamin C, calcium and iron. If you responded YES to this question then the product DOES meet the guidelines. If you responded NO to this question then the product does NOT meet the guidelines.

10 Other beverages Soft drink/soda Nutrition Facts Serving Size: 1 bottle (20 fl oz) Serving Per Container: 1 Amount Per Serving Calories: 240 % Daily Value* Total Fat Saturated Fat 0g Trans Fat 0g Sodium 75mg 3% Total Carb 65g 22% Sugars 65g Protein 0g *Percent Values are based on a 2,000 calorie diet. Not significant source of fat calories, saturated fat, trans fat, cholesterol, fiber, vitamin A, vitamin C, calcium and iron. If the beverage has more than 66 calories per 8 ounces is it sold in portions of 12 ounces or less? First determine if the beverage is more than 66 calories per 8 ounces. To calculate this figure with this label divide the number of calories by the number of ounces in the bottle. 240 calories / 20 ounces = 12 calories/ounce Then multiply the calories per ounce by calories per ounce x 8 = 96 calories per 8 ounces Because this product contains more than 66 calories per 8 ounces it does not meet the guidelines. Yes If you responded NO to this question then the product does NOT meet the guidelines. If you responded YES to this question then the product DOES meet the guidelines. No Ingredients: CARBONATED WATER, HIGH FRUCTOSE CORN SYRUP, CARAMEL COLOR, PHOSPHORIC ACID, NATURAL FLAVORS Energy drinks do NOT meet the guidelines.

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