This worksheet can help you learn how to read food packaging.
What you will need :
• This worksheet
• A food package that includes nutrient claims, nutrition facts, and a list of ingredients
• A handout that includes criteria for specific nutrient claims (ie, low sugar, reduced sodium, etc)
Food item: Smoked Whole Almonds Great Value Brand
How many servings are in this package? 16
What is the measurement used for one serving? 1 ounce
Do you think that this is a standard portion size or an amount that most people would eat at one sitting? I think that it depends. My father eats them every day and he claims to eat about one serving per day. I will occasionally have some almonds as well and I would say that I usually eat 1 serving size of less.
How many calories are provided in one serving of this food? 170 calories.
What nutrient claims are listed on this food package? It does not make any nutrient claims on the packaging. It only gives the list of nutrition facts on the back of the package.
List the criteria for each of these claims below:
How much total fat is in one serving of this product? It contains 140 calories from fat per serving. The total fat per serving is 15 grams.
How much saturated fat is in one serving of this product? One gram of saturated fat.
What percentage of total fat is from saturated fat in this product? 5%
How much trans-fat is listed on the Nutrition Facts label? Zero grams of trans fats.
If none, read the ingredient list carefully. Do you believe that this product truly contains absolutely no trans fat? Why? I believe that it contains absolutely no trans fat. I believe this because there is no partially hydrogenated oil in the ingredients.
How much cholesterol is in one serving of this food? Zero Grams of cholesterol.
Reading over the ingredient list, what ingredient or ingredients do you think provide this cholesterol?
How much sugar is provided in one serving of this food? There is 1 gram of sugars per serving. This product contains 5 grams of carbohydrates per serving and only 1 of those 5 grams is sugars.
A person eating a 2000-calorie diet should consume no more than 32 grams (g) of added sugar/day. How many grams of sugar are provided by this product? 1 gram
Reading the ingredient list carefully, which ingredients do you think provide the sugar in this food? Are they natural or added sugars?
I think the ingredient that provides the 1 gram of sugars is natural hickory smoke flavor. It is an added sugar.
How much fiber is in each serving of this food? There is 3 grams of dietary fiber in each serving.
Is this broken down into soluble and insoluble fibers on the nutrition facts label? No it is only listed as “dietary fiber” Is so, list the amounts of each: soluble fiber _______________ insoluble fiber _______________
Most women require 25 g of fiber/day and men require 35 g/day. What percentage of your total requirement is provided by this food? It provides 12% for women and 8.5% for men.
How much sodium does one serving of this food contain? 150 milligrams
If you want to keep your total intake of sodium below 2400 milligrams (mg)/ day, what percentage of your daily sodium allowance is found in this product? 6%
How much protein is provided in one serving of this food? Six grams
By weight, which three ingredients does this food provide the most of?
Almonds, Peanut and/or canola and/or cottonseed oil, sea salt.
All foods must provide nutrition information for vitamin A, vitamin C, calcium, and iron. Does this food item provide information for any other vitamins and minerals?
Yes it also includes nutrition information for vitamin E, Vitamin B1, Vitamin B2, Vitamin B3, Folic Acid, Vitamin B5, Phosphorus, Magnesium, Zinc, Copper, and Manganese. However many of these additionally listed minerals have 0% of the daily value.
Do you think that this is a healthful food choice? Explain your answer below:
While it is very high in fat, I would consider this a healthful food choice because it does have many upsides. It does not contain any trans fats or cholesterol. It does contain some needed vitamins and minerals as well as dietary fiber and potassium. As long as you don’t go overboard and eat many servings in a day, it seems that it can be a healthy food choice.
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