Nutritional facts

Name _Judith and Kumiko.__/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? Oat Krunch (crakers)
1. What is the serving size? 30 grams
2. How many servings per container? About 16.6
3. How many calories per serving? 145 calories
4. How many calories are from fat? 50 calories 
5. What percentage of each serving’s calories comes from fat? 34.5%
(Do the math yourself.)

6. What is the total fat percentage of your food? 9% per serving 
Is this content Low/Moderate/High? Low
7. What is the saturated fat percentage in your food? 11% per serving   
Is this content Low/High? High.
8. How much of your diet should come from saturated fats? Not more that 10%

9. What is the difference between saturated and unsaturated fats?


Saturated fats come from animal products. They are bad fats as they raise the amount of cholesterol and cause heart diseases. They are solids at room temperature. Unsaturated fats come from plant products. They are good fats. They are liquids at room temperature.

10. What is the percentage cholesterol in your food? 0% per serving
Is that Low/Moderate/High Low
11. How much sodium is in your food? 3% per serving
Is this content Low/Moderate/High? Low.
12. What is the carbohydrate content of your food? 20 grams (7%) [per serving]
Is this content Low/Moderate/High? Low.
13.What is the sugar content of your food?  4 grams (per serving)
Is this content Low/Moderate/High? Moderate. 
14. Why are sugars not good for you? Sugar is not good for us because sugar has high calories, and wil stay in our body if we dont exercise a and burn the calories.Moe over eating a lot of sugar causes Diabetes. 
15. How much fiber is in your food? 2 gram (per serving)
16.Why is fiber good for you? Because fiber helps the intestine to work faster and also helps to slow down the absorbtion of carbohydrates.

17. How much protein is in your food? 3 grams (per serving)
Is this content Low/Moderate/High? Moderate.
18. What is the Vitamin A , Vitamin C, Calcium, and Iron content of your food?
Vit. A 0% (per serving)
Vit. C 0% (per serving)
Calcium 10% (per serving)
Iron 4% (per serving)
Are these amounts adequate? No.

19. Overall, what would you say is the nutritional value of your food? Is it good for you? Why or why not?


                                  I think that this food is not very good because the amount of saturated fats in this food is quite high, but the amount of carbohydrates is low. The amount of proteins is within the limit. But there are no Vitamins in this food. So when I am taking in this food I should make sure that I take in other foods during the day that will give me enough amount of Vitamins and Carbohydrates.

Nutrition log.

                                                       Foods taken in on week days.

Monday (28.2.2011)

Break fast: Rice pancake and egg - one each.

Lunch: Rice and chicken - 1.5 ounce of each.

Dinner: Fried rice - 2 ounce
Juices taken: 1 cup of apple juice and 1 cup of  coco cola

Snack: 1 brownie and some chips.

Tuesday (1.3.2011)

Break fast: wheat porridge
Lunch: Rice and egg - 1.5 ounce of rice and 1 egg
Dinner: Noodles- 2 ounce
Juices taken: 1 cup of apple juice
Snack: 3 nuggets, a little amount of grapes and some amount of chips and 2 pieces of apple.

                                                 Food taken during week ends.

Wednesday (early release) (2.3.2011)

Break fast: 1 Rice pancake.
Lunch: Rice with fish - 1.5 ounce of rice and 1 piece of fish
Dinner: 2 Rice pancakes.
Juices taken: 1 cup of apple juice.
Snack: Some chips.

Thursday (Holiday) (3.3.2011)

Break fast: Chappathi - 2 pieces
Lunch: Chappathi - 3 pieces
Dinner: Rice with 1 piece of fish - 2 ounce of rice.
Juices taken: 1 cup of apple juice
Snack: 7 nuggets, some chips, 2 pieces of apple.

Self Analysis.

Week Days (Monday) [28.2.2011]:

                          The first graph shows that I have burnt more energy than I have taken in. This is because I don't get enough time to take in food. The school bus arrives at my house by 6:30 A.M. I have to wake up by 5:30 A.M. and get myself ready. I really dont have enough time to take in a good amount of breakfast. I only take 1 piece of pancake. Even for lunch and dinner I am not able to take in much of food. More over the day being a Monday I had to spend a lot of energy trying to stay awake. I also use a lot energy in trying to complete my home works because I had all important subjects the next day. All these caused me to burn more energy than I took in. I will have to take in more food in order to keep my weight constant.

                            Since I took some form of rice all three times on Monday, my carbohydrates are high (Rice contains a lot of carbohydrates). I took some amount apple juice which contained some fiber in them. The chicken, brownie and the chips that I took contained some amount of fat. I will have to take foods that are rich in Vitamins and minerals because I am lacking them. To get a balanced diet i will have to take in more amount of vitamin rich food and less amount of carbs.

                             The pie chart shows that my amounts of Carbs, fats and proteins are well balanced. But I really need to take in some vitamins.

Week ends (Thursday, Holiday) [3.3.2011]:

                                The first graph shows that I have burned more energy than I have taken in. This is because of the irregular intake of food. I did not take in the right amount of food at the right time. I spent some of my energy that day talking to my neighbor and completing some of my assignments. I will have to take in more food in order to keep my weight constant.

                                 Since I took some fish that day, the amount of proteins is quite high. Since I took in some amount of rice and Wheat pancakes, the amount of carbs is also quite high. I will have to take a lot more of foods that are rich in Vitamins and minerals since I am badly in need of them. I have got some amount of fat also because of the snack that I took. I will have a balanced diet only when I try to eat some foods that are rich in Vitamins and minerals.

                                  The pie chart shows that I have more amount of carbs and fat than proteins. I will really need them to have a physical growth. I also need some Vitamins to keep myself in a balanced state.

Daily allowance in relation to what I ate:

                                   I feel that I am getting better diet on a weekday than on a weekend. This might be because that I spend more time during a weekend only on relaxing rather than taking food on the right time. But on the other hand on a weekday my diet is planned on the right time. More over I will have to rush to my classes and I try to make myself relaxed during the breaks by eating some food. But still the amount of food that I take in is much lesser than the food that is burnt. I still have to improve my diet on both weekdays and weekends. So I will have to take in more amount of food and try to get some time to eat food.