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BREAKING DOWN THE NUTRITION FACTS LABEL
The Nutrition Facts Label gives a lot of information but the
key is to know how to use it to help you make healthy
food choices.
NUTRITION FACTS
LABEL - EXAMPLE
HOW LABELS CAN BE DECEIVING:
• Unrealistic serving sizes
• Servings per container – example: more than one serving
per container
• Packaging
• Listing an amount and then having a “ * ” - example: dry
cereal or cereal with 2% milk.
LABEL DECEPTION EXAMPLE
SERVING SIZE
Servings Size: 6 chips
Servings per Container: 20
Calories: 130 (x20)
Total Fat: 6 grams (x20)
SERVING SIZE
The Nutrition Facts are all based around the listed recommended serving size.
Servings per container – This is the number of servings you will get from the
container based on the serving size listed.
For example, if a food has 2 servings per container and you eat the whole
container, you would be eating two servings: so double all the values on the
label.
It is always important to look at these numbers because you
may be eating more than you think.
CALORIES
•
This is the amount of calories per serving (based on
the serving size listed).
•
Calorie needs are based on the individual.
•
To find out your personal calorie needs, visit
http://www.choosemyplate.gov/
•
Eating more calories than you need will cause weight
gain.
PERCENT DAILY VALUE
•
Shows the amount of each of the nutrients listed on the label which are
needed daily in a 2000 calorie diet.
•
This is the percentage of each nutrient recommended to meet the needs of
the average person each day.
PERCENT DAILY VALUE
• 5% or less is considered “low” (choose foods low fat, low
cholesterol, low sodium).
• 10-19% is considered a “good” source.
• 20% or more is considered “high” (choose food high in fiber,
vitamin A, C, calcium, and iron).
ITEMS TO LIMIT
Saturated Fat – A diet high in saturated fat increases the risk for coronary
artery disease. Choose a food with 3 grams or less of saturated fat.
Trans Fat – A diet high in trans fat has shown to increase cholesterol levels,
which increases risk of heart disease. Look for foods with 0 grams trans fat.
Foods with 0.5 grams or less can list 0 grams. If a food has the words
“Partially Hydrogenated Oil”, “Shortening”, and “Hydrogenated Oil” in the
ingredient list, it contains trans fat.
ITEMS TO LIMIT
Cholesterol – this is found in organ meats, dairy products, shrimp, and egg
yolks. Limit intake to 300 mg/day. Use foods with 5% or less of saturated
fats and cholesterol and avoid those with over 20% of the daily value.
Sodium – this is a nutrient that helps regulate blood pressure and fluid
balance, which most people consider “salt”. The Recommended Daily
Allowance for sodium is 2400 milligrams per day (one teaspoon).
ITEMS TO LIMIT
Sugars – these can be from natural or artificial sources. There are no daily
reference values for sugar, but the American Heart Association recommends to
consume no more than 100 calories (6 teaspoons) a day from added sugars.
Look for the following words in the ingredient list to indicate added sugar:
Sucrose
Glucose
Fructose
Lactose
Dextrose
Maltose
Generally any words with the suffix –ose
Honey
Maple Syrup
High Fructose Corn Syrup
Molasses
Brown Sugar
Evaporated Cane Juice
Corn Syrup
Agave Syrup or Nectar
Syrup
GET ENOUGH OF THESE
Dietary Fiber – this is the amount of ingestible bulk from plant foods such as
fruits, vegetables, whole grains, oats, nuts and seeds. Foods high in fiber are
shown to be beneficial for weight control, diabetes, high cholesterol, and
some forms of cancer. Foods with 5 grams or more are considered “high
fiber” foods. Adequate intake of fiber is 25 grams per day for women and
38 grams per day for men.
GET ENOUGH OF THESE
Vitamins and Minerals – these are the micronutrients measured in
percentages. The goal is to consume 100% of each of these nutrients daily
to prevent nutrition related diseases.
LABEL CLAIMS
“Low Calorie” – less than 40 calories per serving.
“Low Cholesterol” – less than 20 mg of cholesterol and 2 gm or less of
saturated fat per serving.
“Calorie Free” – less than 5 calories per serving.
“Fat Free” or “Sugar Free” – less than ½ gram of fat or sugar per serving.
“No Trans Fat or 0g Trans Fat” – less than ½ gram (0.5g) of trans fat per
serving.
“Low Sodium” – less than 140 mg of sodium per serving.
“Very Low Sodium” – contains 35 mg or less sodium per serving.
OTHER LABEL CLAIMS
“High Fiber” – contains 5 or more grams of fiber per serving.
“No Added Sugar” – means no sugar has been added to the product, but the
food may have calories and naturally occurring sugars.
“Reduced” – means the product is at least 25% lower in the nutrient (i.e.
sugar, calories, sodium, fat) per serving than the comparable regular food.
This does not mean that the food is necessarily “low” or “free” of a certain
nutrient.
OTHER LABEL CLAIMS
“Light” – 1/3 fewer calories or ½ the fat of the normal food.
“Healthy” – decreased fat, saturated fat, sodium and cholesterol and at least
10% of the daily value of Vitamin A, C, Iron, protein, Calcium, and fiber.
“Lean” – Meat, poultry, or seafood with 10 grams of fat or less, 4.5 grams of
saturated fat, and less than 95 mg of cholesterol per serving.
SUMMARY
The food label carries a great deal of information that will help you select a
healthful diet.
The food label will not answer all of the questions about how foods fit into a
healthful diet, but it is a good way to sort out what foods you should eat
frequently, and which foods should be eaten sparingly.
Use the label to make nutrient rich choices for good health.
RESOURCES
http://healthymeals.nal.usda.gov/
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmart
Shopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp
http://www.medicinenet.com/food_and_grocery_shopping/article.htm
http://www.fda.gov/Food/LabelingNutrition/LabelClaims/default.htm
http://www.choosemyplate.gov