LABORATORY ACTIVITY NO.

2 & 3
Nutritional Label Reading and Interpretation

Learning Outcomes:
The learner will be able to:
1. Identify the ingredients and nutrient values in the nutrition labels of food
products;
2. Review the nutrition labels to determine caloric content, added sugars and
caffeine content, etc. in some beverages.

Materials needed:
1. Downloaded lab instruction and worksheets
2. Trusted online site to research for nutrient content

INSTRUCTIONS:

General:
● Download and print this laboratory sheet.
● READ THE ENTIRE INSTRUCTION OF THIS LABORATORY ACTIVITY
BEFORE DOING IT

ACTIVITY NO. 2: NUTRITIONAL LABEL FACT CHECK

1. Students shall collect at least 3 nutritional fact labels from 3 food products
they choose (e.g. cookies, cereals, biscuits, etc.)
2. Students shall cut out the food labels and its nutritional facts or take a picture
to print and paste on the worksheet given on the next page.
3. Write down or cut out and paste the ingredient list as well.
4. After examining the following nutrition labels, answer the questions given.

ACTIVITY NO. 3: THIRST QUENCHER

1. Students shall collect or search for nutritional fact labels of the following
beverages:
● Milk 1%
● Sugar-free Diet Cola
● Chocolate Milk
● Vita Water Plus
● Iced Tea
● Energy Drink
● Blended Iced Coffee Drink
● Orange Fruit juice in tetra pack
2. Use the worksheet to answer the table with the following:
● Ingredients
● Serving Size
● Total Sugar & Teaspoon serving: 4 gms = 1 tsp (5mL)
● Caffeine content
● Remarks: If you would choose to drink it everyday or drink to a limit?
Why? State your reasons using hints…
3. Document by taking photos of each of the nutrition labels from the beverages.
NOTE: An example beverage is being given for your reference.
Nutrition and Diet Therapy
 ACTIVITY NO. 2: NUTRITIONAL LABEL FACT CHECK
(Duplicate this worksheet 3 times)

NAME OF STUDENT: KHAIZER JOHN A. PATOC

YR./CRS.SEC.: BSN-2A DATE: 10/31/2022
Product Label: Nutrition Facts:

Ingredient List:
Examine the following nutrition labels and answer the following questions.
1. How many calories would you take in if you ate the whole box or pack? 160
calories
2. How many carbohydrates daily total percentage would you get? 6% or 17g
of carbohydrates
3. How much percentage of added sugar when you consume all servings in the
pack? 2%of added sugar
4. How many grams of protein are in this product? 2g of protein
5. How much grams of sodium are in this product? 250g of sodium
6. Cite what are the GOOD things about this product?
The good things about this product, The coconut palm oil commonly used in the
Philippines for making this product helps in preventing vitamin A deficiency,
cancer, brain disease, aging, high blood pressure, high cholesterol.
7. Cite what are the BAD things about this product?
Deep fried in oil until crispy, chicharon is full of saturated and trans fat. This leads
to the increase of bad cholesterol, which results in various cardiovascular
diseases, diabetes, obesity, and other disorders.
8. What do you think or recommend a healthier alternative to this product? Why?
Seaweed Chicharon is rich in vitamins A and C, and calcium, making it a good
alternative snack for this product because it also helps persons with
osteoarthritis. Apart from those, seaweed is rich in iodine. Iodine maintains the
health of the thyroid gland, which is responsible for hormone production. Iodine
deficiency can lead to fatigue, high cholesterol, and other serious conditions.
9. What is the first ingredient of this product? Which food group does it belong?
Dehydrated green peas. It belongs to the vegetable subgroup.
10. What did you learn from this activity?
I’ve learned that I must always check the nutrition facts from the back. I have to
look for foods that contain more of the nutrients I want to get more of and less of
the nutrients I may want to limit. Nutrients to get less of must be Saturated Fat,
Sodium, and Added Sugars.
Product Label: Nutrition Facts:

Ingredient List:
Enriched Wheat flour, Sugar, Pure Coconut Oil, Fresh eggs, glucose syrup, Water,
cocoa powder, skim milk powder, (Mono and diglycerides E471), leavening agents
(Sodium Bicarbonate, Sodium Acid Pyrophosphate), modified starch, iodized salt,
custard flavor, FD & C yellow 5(E102*), Potassium Sorbate (E202).

Examine the following nutrition labels and answer the following questions.
1. How many calories would you take in if you ate the whole box or pack? 150
calories
2. How many carbohydrates daily total percentage would you get? 25g of
carbohydrates
3. How much percentage of added sugar when you consume all servings in the
pack? 12g of added sugar
4. How many grams of protein are in this product? 2g of protein
5. How much grams of sodium are in this product? 0.105g of sodium
6. Cite what are the GOOD things about this product?
The good things about this product, A good source of Manganese. Contains a
low amount of risky components that may include saturated fat and sodium.
Good source of proteins.
7. Cite what are the BAD things about this product?
Very high in sugar, which can lead to blood sugar spikes, weight gain and all the
risks associated with obesity - including diabetes and, once again, heart disease.
8. What do you think or recommend a healthier alternative to this product? Why?
Healthy Choice Organic fudge Bars is the alternative. Each fudge bar contains
calcium, plus this ice cream is low fat, has no added sugar and is only 90 calories
per serving, making it healthier than many alternatives. It's also made with real
cocoa.
9. What is the first ingredient of this product? Which food group does it belong?
 Enriched Wheat Flour. This ingredient belongs to grain products or food group.
10. What did you learn from this activity?
I’ve learned that I must always check the nutrition facts from the back. I have to
look for foods that contain more of the nutrients I want to get more of and less of
the nutrients I may want to limit. Nutrients to get less of must be Saturated Fat,
Sodium, and Added Sugars.

Product Label: Nutrition Facts:

Ingredient List:
Dehydrated Potatoes (37%), Potato Starch (28%), Palm Oil, Maize Oil (Corn),
Coconut Oil, Cheese Powder (6%), Sugar, Flavour Enhancer (E621), Salt, Emulsifier
(E471), Onion Powder, Garlic Powder, Acidity Regulator (Citric Acid), Antioxidants
(E320, E321, E310).

Examine the following nutrition labels and answer the following questions.
1. How many calories would you take in if you ate the whole box or pack? 150
calories
2. How many carbohydrates daily total percentage would you get? 7% of
carbohydrates
3. How much percentage of added sugar when you consume all servings in the
pack? 2%or 2g of added sugar
4. How many grams of protein are in this product? 1g of protein
 5. How much grams of sodium are in this product? 120g of sodium
6. Cite what are the GOOD things about this product?
The potato's fiber, potassium, vitamin C, and vitamin B6 content, coupled with its
lack of cholesterol, all support heart health.
7. Cite what are the BAD things about this product?
Have high calorie density - this means that the amount of calories you are getting
from an ounce is high. Very low in vitamins and minerals. Contain a moderate
amount of risky components that may include saturated fat and sodium which is
unhealthy to consume.
8. What do you think or recommend a healthier alternative to this product? Why?
Sweet potato chips. This is an excellent alternative for piattos for it is also a
source of vitamin A and they provide more fiber than a comparable serving of
traditional chips.
9. What is the first ingredient of this product? Which food group does it belong?
Dehydrated Potatoes. It belongs to the vegetable group.
10. What did you learn from this activity?
I’ve learned that I must always check the nutrition facts from the back. I have to
look for foods that contain more of the nutrients I want to get more of and less of
the nutrients I may want to limit. Nutrients to get less of must be Saturated Fat,
Sodium, and Added Sugars.

Nutrition and Diet Therapy

ACTIVITY NO. 3: THIRST QUENCHER

NAME OF STUDENT: KHAIZER JOHN A. PATOC

YR./CRS.SEC.: BSN-2A DATE: 10/31/2022
Name of Ingredients Serving Total Caffiene Remarks: [/] Check
Drink Size Sugar per (mg) Why?
serving (Hint: serving size, added
sugars, salt, caffeine, herbs,
4gms sugar added nutrients, sugar
= 5mL (1tsp) substitutes)
Ex. Cola Carbonated water, 1 can 39 gms 34 [ ] Choose everyday
(Coke) sugar/glucose, fructose, (355 (10 tsp) [ /] Drink to Limit
caramel colour, mL) Why? High in added
phosphoric acid, natural sugars, low in nutrients,
flavour, caffiene contains caffiene
Milk 1% Partly skimmed milk, 1 cup 12.7 0 [ / ] Choose everyday
(Skimmed) Vitamin A palmitate (250 grams(3 [ ] Drink to Limit
and Vitamin D3. mL) tsp) Why?
Has fewer calories and
higher amounts of
vitamins than whole milk.
Sugar-free Carbonated Water, 1 can 0 34mg [ ] Choose everyday
Diet Cola Caramel Color, (355 [ / ] Drink to Limit
Phosphoric Acid, Natural mL) Why?
Flavors, Aspartame, Although diet soda has
Potassium Benzoate (To no calories, sugar, or
Protect Taste), fat, it has been linked to
Potassium Citrate, the development of type
Acesulfame Potassium,
2 diabetes and heart
Caffeine.
disease in several
studies
Chocolate Partly skimmed milk, 1 small 14.7 gms 0 [ / ] Choose everyday
Milk sugar or glucose box (3.5 tsp) [ ] Drink to Limit
fructose, cocoa, colour, (110 Why?
salt, carrageenan, mL) Contains the exact ratio of
artificial flavour, Vitamin carbohydrates to protein
A Palmitate, Vitamin D3, needed to help your
Carrageenan muscles quickly recover
from an intense workout.
Vita Water Water, Sugar, Acidity 1 glass 10 grams 0 [ ] Choose everyday
Plus regulators (Citric Acid, (200 (2.4 tsp) [ / ] Drink to Limit
Glacial Acetic Acid, mL) Why?
DLMalic Acid), Nature Added sugar is strongly
Identical Flavours, associated with type 2
Vitamin C (Sodium diabetes, tooth decay,
Ascorbate, Ascorbic heart disease, metabolic
Acid), Vitamin Premix
syndrome and even
[Sweetener (Sucralose),
Vitamin B3, Disodium
cancer.
EDTA, Vitamin B6,
Vitamin B12]
Iced Tea Sugar, Acidity regulators 1 pack 4 gms (1 23mg [ ] Choose everyday
(Citric Acid, Trisodium or teaspoon) [ / ] Drink to Limit
citrate), Black tea sachet Why?
powder, Sweeteners (1L) Drinking too much could
(Aspartame*, lead to negative side
Acesulfame potassium), effects, such as anxiety,
Flavors, Vitamin C, headaches, digestive
Lemon powder, Iodized issues, and disrupted
salt *Phenylketonurics: sleep patterns.
contains Phenylalanine
Energy Water, Sugar, Dextrose, 1 bottle 12 grams 0 [ ] Choose everyday
Drink Citric Acid, Sodium (200 (3tsp) [ / ] Drink to Limit
Citrate, Sodium Chloride, mL) Why?
Monopotassium Large amounts of caffeine
Phosphate, Gum Arabic may cause serious heart
Natural Identical Flavor, and blood vessel problems
Sucrose Acetate such as heart rhythm
Isobutyrate, Brilliant Blue disturbances and
increases in heart rate and
blood pressure. Caffeine
also may harm children's
still-developing
cardiovascular and
nervous systems.
Blended Non-dairy creamer, 1 bottle 9 grams (2 25mg [ ] Choose everyday
Iced Hydrogenated vegetable (180 1/8 tsp) [ / ] Drink to Limit
Coffee fat (Coconut and/or Palm mL) Why?
Drink kernel oil), Sugar, Instant Weight gain and increase
Coffee, Coffee flavour, your risk for unfavorable
Skim milk powder, Cocoa health conditions, such as
powder, Malt extract type 2 diabetes.
powder, Sucralose.
Orange Filtered Water, Lemon 250 mL 25 grams 0 [ ] Choose everyday
Fruit juice Juice From Concentrate, (6tsp) [ / ] Drink to Limit
in tetra Sugar/GlucoseFructose, Why?
pack Citric Acid, Ascorbic Acid Due to these added
(Vitamin C), Potassium sugars, these packed
Citrate, Natural Flavour, juices are not good for
Aspartame (Contains diabetics and weight
Phenylalanine), watchers. Packed juices
Acesulfame-Potassium, are also high in calories
Natural Colour.

Nutrition and Diet Therapy

ACTIVITY NO. 3: THRIST QUENCHER

NAME OF STUDENT: KHAIZER JOHN A. PATOC

REFLECTION: QUESTIONS TO DISCUSS AND ANSWER…

1. Which drink did you decide was the best choice? Why?
Chocolate Milk is my best choice. I frequently exercise nowadays, but before when I
was still going to the gym, chocolate milk helps restore muscles quickly to their peak
potential and replenish what the body loses during strenuous exercise. It provides
extra carbohydrates in the form of sugar, which gives the body a spike in insulin
levels, which is important after a heavy gym session.

2. Which drinks contain more added sugar in the ingredient list? What does this
mean?
The Orange Fruit juice in tetra pack contains more added sugar than the other
drinks. Because orange juice is condensed, it contains almost as much sugar as a
glass of Coca Cola and can lead to blood sugar spikes and weight gain. But orange
juice, like an orange, is still a good source of antioxidants and immune-boosting
vitamin C.
 3. Which 3 drinks had the most caffeine? What does this mean?
The three drinks which had the most caffeine are Sugar-free Diet Cola, Iced Tea, and
Blended Iced Coffee Drink. This means that these are to be avoided because
caffeinated drinks can cause headaches and insomnia. Caffeine has been shown to
raise blood pressure levels due to the stimulatory effect it has on the nervous
system. High intake of caffeine has also been associated with increased risk of
cardiovascular disease.

4. What did you learn from this activity work?

I learned that drinks and beverages not only provide essential hydration but can also
be a source of other nutrients. As well as energy some beverages can be a source of
vitamins and minerals, protein, fats and other carbohydrates. Choosing healthy
beverages, and low- or no-calorie options such as water, instead of high-calorie
sugary beverages, has great potential to help reduce caloric intake, improve diet
quality, and reduce their risk for obesity and other health problems.

DOCUMENTATION PHOTOS:

Example: Cola

1. Milk 1% (Skimmed)
2.Sugar-free Diet Cola

3.Chocolate Milk

4.Vita Water Plus

5.Iced Tea

6.Energy Drink

7.Blended Iced Coffee Drink

8.Orange Fruit juice in tetra pack