Reading Nutrition Labels

When shopping, read the "Nutrition Facts" panel from the side or back of food package. The "Nutrition Facts" will help you determine how a particular food fits into your total daily diet.

First, read the SERVING SIZE information shown on the top portion of the panel. Serving sizes are becoming more standardized now so similar products now have similar serving sizes to the amounts people actually eat. This makes it easy for you to compare nutrients contained in a serving of similar foods. Total calories and calories from fat are also shown to help you meet recommendations for dietary guidelines. Use caution! Some packages will look like small amounts of a certain aspect such as total calories for a container, but the actual serving size may be a fraction of the total package. 

Next, read the NUTRIENT LIST that appears in the middle portion of the label. This list includes nutrients that you need to consider when planning a well-balanced diet. These nutrients include total fat, saturated fat, cholesterol, sodium, total carbohydrates, dietary fiber, protein, vitamin A, vitamin C, calcium, and iron. The amount of each of the nutrients is listed in grams. 

You will notice the PERCENT DAILY VALUE (%DV) listed for the nutrients in a serving of food. The %DV are reference numbers based on a 2000 calorie diet. You can use them to determine what a serving of food contributes to your daily nutrient needs. They will help you decide if a food contributes a lot or a little of the nutrients. Look to see if the nutrients you want to get more of have high percentages. Check to be sure that the nutrients you may want to limit have low percentages. The idea is for you to use the %DV to quickly compare foods to see how it may contribute to your total daily diet. 

Sriracha Chicken and Veggies

• 4-6 boneless, skinless chicken thighs
• salt and pepper, to taste
• olive oil
• 8 cloves garlic, minced
• 1/2 onion, chopped
• 1 green bell pepper, chopped 
• 1/2 cup Sriracha sauce
• 1/2 cup brown sugar 
• 8 baby yellow potatoes, cut in half or quarters 

Preheat oven to 400. 

Heat 2 Tbsp oil in oven-proof skillet. Salt and pepper both sides of chicken. Brown chicken on all sides. Set chicken aside.

Heat 1 Tbsp oil in same skillet. Cook garlic and onion for approximately 2 minutes. Add green bell pepper and potatoes. Turn off burner. Place chicken back in pan. 

In a small bowl, combine Sriracha and brown sugar. Spoon over top the chicken. Bake for 30 minutes. Makes 2 servings.

Slow Cooker BBQ Pulled Chicken

• 3 boneless, skinless chicken breasts 
• 1/5 cups Ketchup
• 3/4 cup apple cider vinegar 
• 1/2 cup brown sugar
• 1 tsp salt
• 1 tsp pepper
• 2 tsp paprika
• 1/4 tsp cayenne 
• 1 tsp garlic powder 
• 2 Tbsp Worcestershire sauce 

Place chicken in slow cooker. Combine all ingredients and pour over chicken. Cook on slow cooker on high for 3 hours or low for 6 hours. Shred chicken with 2 forks. Great for pulled chicken sliders, pizza, or nachos! 

Slow Cooker Bacon-Wrapped Pulled Pork

• 3 lb pork shoulder
• 1 Tbsp salt
• 1 tsp garlic powder
• 1/2 Tbsp liquid smoke 
• 8-10 strips bacon

Cut pork into 5-6 large chunks and place in large bowl. Sprinkle with salt, garlic powder, and liquid smoke. Wrap each chunk with 2 pieces of bacon. Place in slow cooker and cook on slow for 6 hours. Shred pork and bacon on baking sheet and shred with two forks. Broil 5 minutes. Great for sliders! 

Roasted Shrimp and Veggie Salad

• 1 cup cherry tomatoes, sliced in half
• 1 cup shredded carrots
• 1 cup diced yellow bell pepper
• 1 cup diced red onion
• 1 cup diced asparagus
• 1 lb peeled, deveined shrimp
• salt and pepper 
• olive oil
• chili powder
• oregano 
• 5 oz mixed greens

Preheat oven to 400. On a large baking sheet, place tomatoes, carrots, bell pepper, onion, and asparagus and sprinkle with olive oil, salt, pepper, chili powder, and oregano, to taste. Bake for 10 minutes.

Remove baking sheet and spread veggies down the center, making room for the shrimp. Place shrimp in a single layer and sprinkle with same ingredients from above. Bake for another 5-7 minutes.

• 3 Tbsp lime juice
• 1 Tbsp olive oil
• 1 Tbsp honey 
• 1/2 tsp chili powder
• salt and pepper, to taste

In a small bowl, mix ingredients listed above. 

Place mixed greens on plate. Top with shrimp and veggies. Pour over with dressing. Makes 2 servings, if one of them is LARGE :).