Placeholder Image

字幕表 動画を再生する

  • [music]

  • Hey, mom, I'm home.

  • Hey, Danny, how was swim practice?

  • Great. My best time yet.

  • But I'm hungry after all that swimming.

  • Oh, I bet you are.

  • How about a cup of soup to hold you over until dinner?

  • What kind?

  • Well, let's see.

  • We've got cream of mushroom, minestrone,

  • and healthy chicken noodle.

  • How about healthy chicken noodle?

  • Oh, that's a good choice for you.

  • How come?

  • Well, it's got the nutrients an active guy your age needs,

  • 28% DV of vitamin A, and it's a good helping

  • of carbohydrates to boot.

  • Plus, it's low fat, less than 5%, and lower in sodium,

  • less than 20% DV.

  • You sound like a nutritionist, Mom.

  • How do you know all that?

  • It's all right here in the nutrition facts label.

  • When figuring out nutrition, remember the 5-20 rule,

  • 5% is low, 20% high.

  • If you want less of a nutrient, aim for 5%.

  • More, 20%.

  • I get it.

  • Coach says he wants us to have more protein,

  • so I should look for the higher percentage of that.

  • Twenty, right? Right.

  • Well, if I want to win a medal next week,

  • I better start reading.

  • The nutrition facts label, that is.

  • [laughing]

  • To review, if a food has 5% or less of the daily value

  • of a nutrient, say less than 5% fiber,

  • then that food isn't a good source of that nutrient.

  • Twenty percent or more means it is.

  • That's the 5-20 rule.

  • Conversely, you can use the 5-20 rule

  • to know what foods to limit.

  • For instance, if you're trying to get less sodium,

  • look for a food with 20% DV or less of sodium.

  • [music]

  • I thought I smelled something good.

  • We're eating some soup, grandpa.

  • That sounds great.

  • Maybe I'll warm up with some soup too.

  • There are a lot of good choices.

  • See what you like and I'll make you some.

  • Cream of mushroom, too much saturated fat and sodium for me.

  • Well, we all need to watch our saturated fat and sodium.

  • Try the healthy minestrone.

  • It's low fat, a good source of fiber, and lower in sodium.

  • Just what the doctor ordered since I'm not getting to walk

  • as much in this cold weather.

  • Well, we all wish we had Danny's energy.

  • But when we eat right for our age,

  • we all feel a little bit younger.

  • [laughing]

  • Danny is very active, so he's looking for more carbohydrates

  • and probably has a larger calorie intake than gramps.

  • On the other hand, gramps can use a bit more protein

  • and needs to watch his cholesterol.

  • Here's another example of the 5-20 rule.

  • These are 8-ounce glasses of apple juice, orange juice,

  • and tomato juice.

  • Apple juice only has 4% of your daily requirement of vitamin C,

  • less than 5, so it's not a good source of C.

  • OJ has more than 100% and so does tomato juice,

  • so they're great sources.

  • One glass and you're good on vitamin C for the entire day.

  • But tomato juice has less than half the calories of the other

  • two and a lot less sugar, so it's a really great choice.

  • But it's also got a lot more sodium,

  • so make sure you read the nutrition facts label.

  • Okay, let's review.

  • Nutrition facts labels are your key to calories, serving sizes,

  • and daily values that follow the 5-20 rule.

  • So before you chow down, check the calories and serving size.

  • If it says a serving is 6 ounces like some yogurts,

  • then the nutrients are based on a 6-ounce cup.

  • That means there are fewer calories in a serving,

  • which could be a good thing.

  • But serving sizes can be bad news too.

  • For example, on something like chips or cookies,

  • a package may contain more than one serving.

  • Oo, this one has two?

  • That means if you eat the whole package,

  • you're getting two times the calories listed.

  • And with cereal and pasta, okay, in real life,

  • I eat my cereal and pasta by the bowl-full,

  • but on planet nutrition facts label,

  • it's by the cup or portion of the box.

  • Make sure you check the label to know how many calories

  • and nutrients you're really getting.

  • And don't forget the 5-20 rule.

  • If a food has 5% or less of a nutrient,

  • it's not a good source of that nutrient.

  • If it has 20% or more, it is an excellent source.

[music]

字幕と単語

動画の操作 ここで「動画」の調整と「字幕」の表示を設定することができます

B1 中級

食品表示とあなた5-20のルール パート2 (The Food Label and You: The 5-20 Rule Part 2)

  • 61 10
    阿多賓 に公開 2021 年 01 月 14 日
動画の中の単語