Food
Labels
Labels
Help make better food choices
What can the food label be used for?
The 4 sources of carbohydrates
What are starch, fruit, milk products, sweet?
3 tips for eating out to help you stick to your meal plan
Ask for a To-Go Box with your meal!
Consider sharing an entrée
Eat salad first to keep from overeating
Limit the amount of bread/chips (have them remove it if it’s too tempting)
Ask if fried entrees can be grilles/baked instead
Ask if low-calories/nonfat dressings are available
Ask for dressings and sauces to be served on the side
The amount of calories in 1 serving
What are the calories per serving?
Helps maintain bowel health, satiety, and lowers blood cholesterol.
What is dietary fiber?
3 shopping strategies
Prepare a shopping list
Group similar foods together to be efficient
Know the store layout
Stick to the list
Avoid shopping when hungry or tired
Check pantry to avoid duplication
Comparison shop
–Compare unit prices and cost per serving
Check dates on the package
Plan meals around store specials
Buy in bulk
Buy foods in season for best prices
Servings in the entire container
what are the servings per container?
found in both plant and animal sources
What sources is protein found in?
3 ways you can buy your fruits/vegetables
what are fresh, frozen, canned fruits/vegetables?
4 sections to a food label
What is the serving information, calories, % daily value, and nutrients?
Necessary part of diet, but in moderation
What is fat?
Time savers when meal planning
Look for common foods for multiple dishes or meals
Organize kitchen
Assemble all ingredients before beginning
Work on several items at the same time
Clean up as you go
Use convenience foods
Prepare larger quantities of food
Does NOT mean no carbohydrates
What does no sugar (sugar-free) mean?
Fat that should be consumed vs fat that should be avoided
What is unsaturated (mono and poly unsaturated) vs saturated and trans fat?
Can be incorporated into meal planning, help keep up energy throughout the day and help avoid becoming overly hungry
What are snacks?