Where Do I Get It? Nutrition May 2017

4-Layer Mexican Topper

Ingredients: 36 RITZ Crackers ¼ cup guacamole ¼ cup rinsed canned low-sodium black beans 2 Tbsp. salsa 2 small fresh jalapeno peppers, each cut into 18 thin slices

Instructions: Top crackers with remaining ingredients.

Decoding the Nutrition Label

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There are five (5) easy steps to help you read the labels on the products that you purchase.

Step 1: Look at the serving size. Compare the serving size on the package with the amount of food that you eat for each serving.

Step 2: Look at the calories. Calories reveal to you the amount you get from one serving of the food that you eat.

Step 3: Look at the per cent Daily Value (% Daily Value) % Daily Value puts nutrients on a scale from 0% to 100%. It tells you if there is a little or a lot of nutrients in one serving of the food you eat. (Ex: 5% DV or less is a little; 15% DV or more is a lot)

Step 4: Try to get more of these nutrients Fiber, vitamin A, vitamin C, iron, calcium

Step 5: Try to get less of these nutrients Fat, saturated fat, trans fat, sodium, cholesterol.

Importance of Calorie Balance Within Healthy Eating Patterns

Managing your calorie intake is importance to achieving and maintaining a good calorie balance. One of the best way to do this is to set up an eating pattern with the appropriate calories and monitor body weight and adjust your calorie intake with physical activity. Remember that all foods and beverages have calories in them and the total amount of calories varies on the micronutrients in the foods. Speaking averagely, carbohydrates and protein contains approximately 4 calories per gram, fats approximately 9 calories per gram, and alcohol approximately 7 calories per gram. Since each person is different, the total number of calories varies depending on their age, sex, height, weight and level of physical activity.According to the 2015-2020 Dietary Guidelines for Americans, the following tools/guidelines should be followed:

  • Children and adolescents – encouraged to balance calories to support normal growth and development without excessive weight gain. If they are obese or overweight, then they should change their eating habits and increase their physical activity behavior to help in reducing their weight gain and body mass index (BMI).
  • Women that are planning pregnancy, are encouraged to maintain and achieve a healthy weight, so that they will be in the healthy range when they become pregnant. Women that are pregnant are encouraged to gain weight only within the gestational weight following the guidelines.
  • Obese adults should start by changing their eating habits and add more physical activities to their daily duties. This will decrease weight gain and promote weight loss. Losing weight means a decrease in the number of calories that a person take in and put out.
  • Adults 65 years and older it takes a little more effort to maintain and lose weight and therefore, are encouraged to limit excessive weight gain by eating more healthy fruits, vegetables, proteins, grains and dairy and eating in the required portion size.

Staying healthy is something that really takes will power and determination, but is very rewarding in the future of being healthy.

Louisiana FCU Trainings

May 24, 2017 -- Sending Your Child to College

June 21, 2017 -- Medicare and Your Retirement

July 19, 2017 – Strong Women Powerful Financial Strategies

August 23, 2017 – Divorce Changes Everything. First Your Independence

September 27, 2017 – Identity Theft

October 25, 2017 – Estate Planning for Women

All of these trainings will be held at the Louisiana FCU Training Center at 406 East Airline Highway, LaPlace from 6:00 – 7:30 p.m. Please RSVP at getsmart@LouisianaFCU.org or call 985-653-1736.


If you would like to participate in any of these nutrition workshops, please call Cynthia Clifton at 985-497-3261.

It is the policy of the Louisiana Cooperative Extension Service that no person shall be subjected to discrimination on the grounds of race, color, national origin, gender, religion, age, or disability.

If you have a disability which required special assistance for your participation in any of our activities, please contact the office at 985-497-3261.

Nutrition Labeling Workshop - New St. John the Baptist Church - Baton Rouge

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I presented the nutrition labeling workshop at the New St. John Baptist Church in Baton Rouge on Tuesday, May 9, 2017 for 15 participants . The participants were eager to learn how to understand and use the nutrition fact labels on the products that they purchase. One of the things that they mentioned was that they look for the calories first and then for sodium and carbohydrate. They never look at the serving size or servings per container. One of the first things that we talked about was to look at the serving size first to see how much you can have and then look at the servings per container to see how much is in one serving. We also talked about the amount of calories and if eating the whole thing, then, remember to add more calories. We discussed the nutrients (sugars, fats, cholesterol, sodium, dietary fiber and proteins). We also touched on the vitamins A, C, calcium and iron. The group was given a comparison example of reduced fat milk – 2% milkfat and nonfat milk to see the difference in the calories and other nutritional contents. Everyone enjoyed the workshop and learned how to read nutrition fact labels starting with the serving size before looking at the calories. Great job ladies and gentlemen.

5/11/2017 2:03:40 PM
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