Food Label Worksheet

FOOD LABEL WORK SHEET

CY _____/20 points

Select a partner to work with. Use this site to help with the questions:

www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm#see1

Pick up a food product that has a food label from the front of the room. With the assistance of the internet food label guide, answer the following questions on your food’s label. These questions should give you a good idea of the nutritional value of your food.

What is your food product? Nestle Far Free Yogurt
1. What is the serving size? 135g
2. How many servings per container? 1
3. How many calories per serving? 117 kcal
4. How many calories are from fat? 0.2g
5. What percentage of each serving’s calories comes from fat? 0.17%
(Do the math yourself.)

6. What is the total fat percentage of your food? 0.17%
Is this content Low/Moderate/High? LOW
7. What is the saturated fat percentage in your food? 0.08%
Is this content Low/High? LOW
8. How much of your diet should come from saturated fats? 25 grams (1% of your total calories)

9. What is the difference between saturated and unsaturated fats? Saturated fats have low density and unsaturated fats have high density. Saturated fats are bad for our body and diet but unsaturated fats are good for our body and diet.

10. What is the percentage cholesterol in your food? 3.4%
Is that Low/Moderate/High Low
11. How much sodium is in your food? 65.8%
Is this content Low/Moderate/High? High
12. What is the carbohydrate content of your food? 20.2%
Is this content Low/Moderate/High? High
13.What is the sugar content of your food? Very Low
Is this content Low/Moderate/High? Low
14. Why are sugars not good for you? They bring up your insulin levels and causes your body to store calories as fat

15. How much fiber is in your food? 0.0 (Very Low)
16.Why is fiber good for you? It allows your body to easily digest your food.
17. How much protein is in your food? 5.3g
Is this content Low/Moderate/High? Low
18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food?
Vit. A Very Low
Vit. C Very Low
Calcium 162mg
Iron Very Low
Are these amounts adequate? Vitamines are very low but calcium is extremely high. However, Nestle yogurt is just a snack therefore, it dosen't affect extremely if you just take one serving.

19. Overall, what would you say is the nutritional value of your food? Is it good for you? Why or why not? I'll say that my food is moderate but more on the bad side. It is because the vitamins are very low and they are using more calcium, sodium and fats. Therefore, it is just good for one serving as a snack not for daily diet.

FitDay Nutrition Project

Weekdays

Looking at this graph, you can see

my average weekday diet. As you can see from the graph, it shows that carbohydrates take the most part of my diet. It is even higher than the half of my diet. My diet should be more balanced e

ating protein more than usual. Carbohydrate is just taking too much part of my diet during weekdays. This is because Im korean, I tend to eat rice more than anything else. During school, I'll eat a piece of spicy chicken with a bowl of fried rice. This is my usual lunch and also for my breakfast and dinner, I'll also eat rice because my whole family's diet is based on rice. Therefore, now on I would l

ike to eat more fish, cheese which goes under the category of protein. I should control on my carbohydrate which is basically rice for me. I can limit my access to carbohydrate such as eating only two bowls of rice everyday. By analyzing this graph, I became more aware of my diet and got my chance fix my diet in order to improve my nutrition accessibility.

This is graph shows the average daily nutrition in percentage. It shows how my diet is balanced or not. Looking at this bar graph, it is obvious that my diet is no

t really well-balanced. Obviously, my carbohydrate is rate is way above the cart. The nutritions that I have to work harder to get more accessibilities are fiber, vitamin D and calcium. Therefore, for calcium, I'll eat more vegetable such as mustard greens, broccoli, spinach and turnips. Also, for vitamin D, I can get more accessibility by eating more salmon, tuna and milk. I can get more fiber by eating more fruits and vegetables. Therefore, I decided to eat two apples everyday after my dinner.

This graph is like the overall finishing data of my average food diet. It shows the calories that I get and the calories that I bruned. From the graph, I burned 3599 calories and gain 3324 calories. I gain less than I burn, which is good for me

because this graph shows that I'm loosing my weight at the moment. However, I would like to increase the calories I burn and decrease the calories tha

t I eat. Therefore, I need to do more exercise than usual and eat less. By going over these graphs, now I truly understand what I should do to work on my diet.

Weekends

From this graph, you can see my more balanced diet during the weekends. No alcohol rate and fat,protein and carbohydrate rate are all well-balanced than my weekdays' diet. It is because my mom really cares about my diet and she has more time to take care of my time. During weekdays, my mom has to attend to meetings and stuff. However, during weekends, she has more time to spend with us which

means she has more time to cook healthier food for us. Even thought my weekend diet is pretty well-balanced, I still have to try to increase the protein rate. I can gain more protein by having more chicken breast.

Looking at this graph, my other nutritions are very good except few vitamines. My vitamine-D, vitamine-A, vitamine-E, fiber and calcium rates are really low. Especially when you look at my Vitamine-D rate, it is the lowest, almost reaching the maximum rate. You can even get vitamin-D by staying in the sun. However, I don't spend a lot of time outside during the weekends. Now, this chart shows me real serious problems. Now to raise my vitamine rates, I should drink fresh homemade fruit juice during weekends. More vegetables, more colorful diet, apple (red), lettuce (green), honeydew (yellow) and gold kiwi (gold). By following these rules, I can improve on my vitamine rates.

My mom, taking care of my diet during the weekends, helped me to decrease the calories I eat. However, I still have volleyball tournament and games every weekend. I also work out or swim to increase the amount of exercise time. The calories I bruned, is still almost the same as during the weekdays, it's just my calories eaten. This decreased because I have more time to take care of my diet during the weekends. I want to keep this calories rate, however I would like to increase more calories I burn. Therefore, I should work out more or try to be active during the weekends. I can hang out with my friends playing basketball.

Comparison

I believe I take care of my diet more during weekends because I have more time. During weekdays, I have volleyball practices, tuitions, homework, tests and other school works. Trying to do this whole thing in five days takes away my time to take car of my diet. However, I have more time during weekends. I have time to take of my body and spend more time exercising and making me healthier. However, I should take of my diet more during the weekends. I should try to eat more vegetable than oily, fried foods. On the other hand, I try to keep the same exercise rate during both weekends and weekdays.

Decision Making Model

A. State the decision that requires a decision

Will I be peer pressured in doing drugs, alcohol, smoking and sex?

B. List all the possible choices

1. Yes

2. No

C. Consider the consequences and your values

1. If I choose YES

• My parents won't trust me anymore and I am going to get in a big trouble. (School and Parents)
• I won't be able to concentrate during classes
• Even though I am going to loose my friends, I can get attention form some people. In other word, I can be popular
• My physical health will be in a bad condition and putting me in a condition where I can't tryout for any sports
• I can experience new stuff and have fun
• My self-esteem can drop going through all the troubles
• I can get in more serious trouble while I'm drunk, having sex and taking drugs

2. If choose NO

• My parents will be proud of me and trust me more
• I can feel very left out when I hang out with my friends because they will think that I am too scared to try new things
• My self-esteem will raise because I will be so proud of myself with my decision
• I can concentrate more on my academic and intellectual side
• I can prove to myself that I can make right choices

D. Decision?

By going through the consequences depending on each decisions, I think saying no to drugs, sex and drinking is a better choice. Saying no brings more positive consequences than negative consequences. Saying yes brings more negative results than positive results. Therefore, I would like to choose the decision with more benefits and advantages.

E. Re-evaluate

I will re-evaluate my decisions when I get to really face these problems. Therefore, this might happen during my junior or senior year.