AFJROTC Student Workbook CH03_Lesson_2 - Edgren High ...

CH03_LE1 6/28/05 4:19 PM Page 166
Play it Safe with Food
Know how to prepare, handle, and store food safely. Part of wise nutrition involves
making sure that foods are safe from harmful bacteria and other contaminants. Doing
so reduces the risk of foodborne illness, which is a sickness that results from eating
food that is not safe to eat.
• Clean hands, food-contact surfaces, fruits, and vegetables. To avoid spreading
bacteria to other foods, meat and poultry should not be washed or rinsed.
Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing.
Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms.
• Chill perishable foods promptly and thaw foods properly.
Nutrition Labeling
Perhaps you have noticed that all packaged foods carry a label titled “Nutrition
Facts.” These labels provide valuable information for making healthful food choices.
Food labels compare products to the Percent Daily Value. This figure is the percent of
the recommended daily amount of a nutrient provided in a serving of food. The
Percent Daily Value is based on an intake of 2,000 calories per day. Understanding
how to read a food label, like the one shown in Figure 3–7, can help you select
nutritious foods and balance your eating pattern.
FIGURE 3–7.
WHAT THE FOOD
LABEL TELLS YOU
Food labels provide important
nutritional information that
can help you make sensible
food choices.
A
B
C
The nutrient content of the
food is calculated according
to its serving size. The serving
size on the food label may
differ from sizes shown on
the Food Guide Pyramid.
The amount of total fat in one
serving is listed, followed by
the amount of saturated fat.
The calories from fat are shown
to the right of the total calories
per serving.
Major vitamins and minerals
are shown, along with their
Percent Daily Value.
Nutrition Facts
Serving Size 1 /2 cup (114g)
Servings Per Container 4
Amount Per Serving
Calories 90 Calories from Fat 30
% Daily Value*
Total Fat 3g 5%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 300mg 13%
Total Carbohydrate 13g 4%
Dietary Fiber 3g 12%
Sugars 3g
Protein 3g
Vitamin A 80% • Vitamin C 60%
Calcium 4% • Iron 4%
* Percent Daily Values are based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs:
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
D
E
A
Major nutrients are
listed in milligrams
(mg) or grams (g)
and as a percentage
of the recommended
amount for a person
consuming 2,000
calories per day.
Dietary fiber and
sugar are given
under Total
Carbohydrate.
Information provided
on the lower part of
the Nutrition Facts
panel is the same
from product to
product. It contains
advice about the
amounts of certain
nutrients that should
be eaten each day.
Amounts are given
for both a 2,000-
calorie and a 2,500-
calorie diet.
166 CHAPTER 3 BE HEALTH SMART