Download As we continue to focus on the many facets of our work during

As we continue to focus on the many facets of our
work during National Public Health Week, today
we take a closer look at our healthy eating and
active living initiatives. Our work focuses on
obesity prevention, reducing hypertension, and
promoting healthy nutrition through policy and
environmental changes.
Nutrition Facts
One way we’ve worked to promote healthy eating
is through education: understanding product
packaging and labeling has made a large impact
on our community’s ability to choose healthy
foods for themselves and their families.
Total Fat 13g
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
%Daily
Value
20%
Saturated Fat 5g
Trans Fat 1g
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
Dietary Fiber 0g
10%
0%
Sugar 5g
Protein 5g
Vitamin A
4%
Vitamin C
2%
Calcium
Iron
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Nutrition Facts
Start Here
The Serving Size tells you the amount of
calories and nutrients for a specific portion of
food. Remember, one package may contain
more than one serving!
Figure it Out!
Checking the serving size and serving per
container labeling makes all the difference!
To truly understand how many calories and
nutrients you are consuming, multiply the
calories or specific nutrients by the Serving
Per Container. ​
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
Total Fat 13g
%Daily
Value
20%
Saturated Fat 5g
Trans Fat 1g
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
Dietary Fiber 0g
10%
0%
Sugar 5g
Protein 5g
Calories & Nutrients in the entire package:
Vitamin A
4%
Vitamin C
2%
Calories: 500
Calories from fat: 220
Calcium
Total Fat: 26g
Saturated Fat: 10g
Iron
Trans Fat: 6g
Cholesterol: 60mg
Sodium: 940mg
Total Carb: 62g
*Percent Daily Values are based
on a 2 000 calorie diet.
Sugar: 10g
Protein: 10g
Why is this Important?
Serving size makes all the difference! We
often eat more than the serving size listed
on the package. ​Use this handy chart as
a guide to visualize what appropriate
serving sizes.
20%
4%
The Food Label
Nutrition Facts
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
%Daily
Value
Total Fat 13g
20%
Saturated Fat 5g
Calories -Provide a measure of how much
energy you get from a serving of food.
Remember, when comparing foods PER
SERVING:
40 calories = Low
100 calories = Moderate
400+ calories = High
Trans Fat 1g
Cholesterol 30g
Sodium 470mg
Why is this Important ?
When reviewing a nutrition label, consumers can
make the mistake of assuming the product is based on
a single serving. This common oversight not only
affects nutritional decisions, but over time, can affect
your waistline, as serving sizes​ can be based on only a
fraction of the product.
FOR EXAMPLE: An individually packaged
blueberry muffin’s label shows 200
calories. ​But, on closer inspection, the
muffin contains 400 calories – because,
the there are TWO servings for the one
item. You may chose not to buy it, or eat
only half, if you fully understand the
caloric content.
I​ f you don't stop to really look at your
nutrition label, you may be consuming
more calories than you think.
Total Carbohydrate
31g
Dietary Fiber 0g
Sugar 5g
Protein 5g
Vitamin A
Vitamin C
Calcium
Iron
10%
20%
10%
0%
4%
2%
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Did you know?
•Solid fats and added sugars make up slightly more
than 1/3 of the calories currently consumed by
Americans.
•Solid fats and added sugars add 500-1050 calories
to many Americans diets each day and contribute
very little to nutritional value.
•Americans are consuming too many sources of
non-nutritious food items which leads to
overweight and under-nourishment.
Daily Values (DV) – Helps determine if a food is
high or low in a nutrient based on a 2,000 calorie
diet:
5% DV = low
20% DV = high
Why is this Important ?
DVs, developed by the U.S. Food and Drug
Administration (FDA), help consumers determine
the level of various nutrients in a standard serving
of food in relation to their approximate
requirement for it.
Nutrition Facts
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
%Daily
Value
20%
Total Fat 13g
Saturated Fat 5g
25%
Trans Fat 1g
Cholesterol 30g
10%
Sodium 470mg
20%
The label provides
the percent DV so
that you can see
how much a serving
of the product
contributes to
reaching the DV.
Total Carbohydrate
31g
Dietary Fiber 0g
10%
DV interpret the number of grams or milligrams
by showing the percent of a nutrient that is
provided per serving based on an intake of 2,000calories.​
Calcium
Sugar 5g
Protein 5g
Did you Know ?
Not all nutrients add up to 100%. Each nutrient
has it’s own daily requirement. For example:
Total Fat
Saturated Fat
Total Carbohydrates
Dietary Fiber
Sodium
0%
= less than 65 grams
= less than 20 grams
= 300 grams
= 25 grams
= 2,300 mg
Vitamin A
4%
Vitamin C
2%
Iron
20%
4%
*Percent Daily Values are based
on a 2,000 calorie diet.
Nutrients to keep
low per serving:
5% Daily Value or
Lower
• Total Fat
• Saturated Fat
• Cholesterol
• Sodium
Nutrients to keep
high per serving:
20% Daily Value or
Higher
• Fiber
• Vitamins
• Minerals
Nutrition Facts
Total Fat equals all the fat within the product.
You should limit saturated fat to 3 grams or less
per serving. Trans Fat should be limited to 0
grams.
Others fats are often not listed on packaging,
such as mono and poly unsaturated fats - and
are healthy for you!
The recommended daily allowance of
cholesterol is less than 200 milligrams (mg).
Cholesterol
Recommended to consume less
than 200 milligram (mg) a day
Why is this Important?
Eating an excessive amount of saturated fats and
Trans fats can increase your risk of cardiovascular
disease and increase the development of type 2
diabetes.
Eating more monounsaturated
(MUFA) and polyunsaturated (PUFA)
acids in your diet will not contribute
to heart disease.
Evidence shows that a 5% decrease in saturated
fats, replaced by monounsaturated fats and
polyunsaturated fats, decreases risk of
cardiovascular disease and type 2 diabetes in
healthy adults and improves insulin
responsiveness in insulin resistant and type 2
diabetic individuals. (Dietary Guidelines for
Americans, 2010 Report)
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
Total Fat 13g
%Daily
Value
20%
Saturated Fat 5g
Trans Fat 1g
25%
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
10%
Dietary Fiber 0g
0%
Sugar 5g
Protein 5g
Vitamin A
4%
Vitamin C
2%
Calcium
Iron
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Did you Know?
Some food manufacturers opt to
list monounsaturated (MUFAs)
and Polyunsaturated(PUFAs) to give
credibility to their healthy food
product. If MUFAs and PUFAs are not
listed, simply subtract saturated and
trans fats from the total fat grams. Any
remaining grams of fat come from
healthy unsaturated fats.
You can lower your blood
pressure by decreasing
your sodium/salt intake.
Examine labels and choose
the lowest sodium
available in processed and
pre-packaged foods.
Nutrition Facts
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
Total Fat 13g
It is recommended to consume less
than 2,300 milligrams of sodium per day.
This is equal to one teaspoon of salt.
On nutrition labels, look for products
containing Percent Daily Values that are 5%
or less of sodium - 20% or more is too high
for a daily intake.
Why is this Important ?
Eating an excessive amount of sodium may
increase your blood pressure, which can lead to
heart disease, kidney disease, and stroke.
Eating fewer foods with high sodium can lower
your blood pressure and reduce risk of disease! ​
%Daily
Value
20%
Saturated Fat 5g
Trans Fat 1g
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
Dietary Fiber 0g
10%
0%
Sugar 5g
Protein 5g
Vitamin A
4%
Vitamin C
2%
Calcium
Iron
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Did you know?
Most sodium comes from processed, pre-packaged, or
restaurant foods. The food industry uses salt in every
food category to enhance flavor, condition dough,
preserve foods, and retain moisture. It can be very
difficult to know how much sodium is in prepared foods.
Because most of this sodium is invisible in foods we
would not consider “salty,” consumers needs to read
labels closely, taking control ​over the amount of sodium
in their diets.
​
.
Natural sugars are sugars that
occur naturally in foods, like
the fructose found in fruit.
Added sugars are sugars added to
food items to sweeten the product.
These sugars are a source of empty
calories with little- to- no nutrients!
Total carbohydrates include all types of
carbohydrate found in the foods and
beverages, such as dietary fiber, sugars and
starches.
Why is this Important?
Sugary drinks are the largest single
source of added sugars in the American
diet. There is a direct link to consuming
sugary drinks and development of type
2 diabetes.
Nutrition Facts
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
%Daily
Value
Total Fat 13g
20%
Saturated Fat 5g
Trans Fat 1g
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
10%
Dietary Fiber 0g
0%
Sugar 5g
Protein 5g
Vitamin A
4%
Vitamin C
2%
Calcium
Iron
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Did you know?
4 grams sugar equals (=) 1 teaspoon sugar.
Divide grams of sugar by 4 to find out have many
teaspoons of sugar you are eating or drinking.
Nutrition Facts
Serving Size 1 cup (288g)
Servings Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
Total Fat 13g
%Daily
Value
20%
Saturated Fat 5g
Look for products containing the most
soluble and insoluble fiber. Slowly
increase your consumption of fiber, with
the goal of consuming 25g to 30g per day
for maximum health.​
Why is this Important?
Dietary fiber from fruits, vegetables and
whole grains can protect against many
chronic diseases, obesity and some forms
of cancers. Fiber also promotes healthy
digestion.
Trans Fat 1g
25%
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
Dietary Fiber 0g
10%
0%
Sugar 5g
Protein 5g
Vitamin A
4%
Vitamin C
2%
Calcium
Iron
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Did you know?
Most individuals do not get enough fiber.
Good Source of fiber = 2.5 g per serving
Excellent Source of fiber = 5g per serving
Vitamin
A
•Found in Beta- carotene
•Promotes good eyesight, growth, and
healthy skin and tissue
Vitamin
B
•B3 – (Niacin) - helps release energy
• B9- (Folic Acid) – Important for pregnant
women
Vitamin
C
•Protects body from infections.
•Helps in absorption of calcium and iron
•Helps heal wounds
Vitamin
D
•Helps absorption of calcium for healthy
teeth and bones
The Food Label
Nutrition Facts
Serving Size 1 cup (288g)
Serving Per Container 2
Amount Per Serving
Calories: 250
Calories from Fat: 110
Total Fat 13g
%Daily
Value
20%
Saturated Fat 5g
Trans Fat 3g
25%
Cholesterol 30g
10%
Sodium 470mg
20%
Total Carbohydrate
31g
Dietary Fiber 0g
10%
0%
Sugar 5g
Iron
•Forms part of hemoglobin
•Gives blood cells red color
•Lack of iron leads to anemia
Protein 5g
Vitamin A
4%
Vitamin C
2%
Calcium
Calcium
•Needed for strong teeth and bones
•Lack of calcium can lead to brittle bones
( Osteoporosis / Rickets)
Why is this Important?
Vitamins and minerals are essential nutrients.
Acting in concert, they perform hundreds of roles
in the body, helping to fortify bones, heal wounds,
and bolster your immune system, especially during
the cold and influenza season.
Vitamins and minerals also convert food into
energy and repair cellular damage​.
Iron
20%
4%
*Percent Daily Values are based
on a 2 000 calorie diet.
Did you know?
Fortified forms of
vitamins and
minerals, such as
supplements, is
healthy. However,
getting the natural form of these
nutrients through a variety of foods is
best for your body.
Read the Ingredients List
THE FIRST 2-3 INGREDIENTS ARE THE
MOST IMPORTANT
Choose foods that do not have
unhealthy fats or sugars as one of the
first three ingredients
The ingredients list shows ​what is used to make the product. All ingredients must be listed in
descending order by weight, including added water, on the side of the packaging alerting the consumer
to the health benefits to what they are eating.
​When selecting a food and reading its ingredient label, pay special attention to the first 1-2 items
listed. These items are most prominent in your selection. If unhealthy fats or sugars are listed first,
make another choice!
Try to avoid these
added sugars :
•Corn syrup
•Fruit juice
concentrates
•Honey
•Molasses
•Brown sugar
•Corn sweetener
•Dextrose
•Fructose
•Glucose
•High-fructose corn
syrup
•Invert sugar
•Maltose
•Malt syrup
•Raw sugar
•Sucrose
•Sugar
•Syrup
Look for these ingredients
which can be high in Saturated
fats and Trans Fats:
Choose these
healthier oils ,
mono and poly
unsaturated:
•Partly hydrogenated oils
•Butter
•Lard
•Coconut oil
•Cocoa butter
•Palm kernel oil
•Palm oil
•Meat Fat (pork, beef, poultry, etc)
•Cream
•Whole-milk solids
•Egg Yolks
•Vegetable shortening
•Hydrogenated vegetable oil
•Olive oil
•Canola oil
•Safflower oil
•Sunflower oil
•Sesame oil
Choose more
whole grains:
•100% Whole wheat
•Whole oats
•Brown rice
•Bulgur
•Graham flour
•Oatmeal
•Whole grain corn
•Whole rye
Nutrition Label Symbols
Here are some symbols on food products that
help consumers make smarter choices.
In 2010, the Facts Up Front symbol was de​​veloped​ by the
General Manufacturing Association in response to the obesity
crisis. Here, all important nutrition information is summarize
from the Nutrition Facts Label in a clear, simple and easy-to-use
format.
The new icon and label changes adhere to current U.S. Food
and Drug Administration guidelines, giving consumers
information on the front of the package. The icon
informs consumers on four fronts: calories, saturated fat,
sodium and sugars, represent key nutrients for which dietary
guidance recommend limiting consumption in the diet. The
four basic icons are usually presented together - however note
that calories are sometimes excluded on some products.​​
The Whole Grains Stamp, developed by the Whole Grain
Council, allows consumers to find and chose healthier whole
grains more readily.
1. Basic Stamp: contains 8 grams whole grain for half a serving
2. 100% Stamp: all grains are whole grains
The Heart Healthy symbol, developed by the American Heart
Association, alerts consumers to foods that meet the
AHA criteria for cholesterol and saturated fat levels, for
individuals over the age of two. Note that ​products still may be
high in sugar.