Download THE NUTRITION LABEL Easy Ways to Use the Label For Healthy

THE NUTRITION LABEL
Easy Ways to Use the Label
For Healthy Eating
For more information, please contact:
Food and Drug Administration
Center for Food Safety and Applied Nutrition
Office of Nutritional Products, Labeling, and Dietary Supplements
One or Two Servings?
Serving Size
Calories
Calories from Fat
Total Fat
Trans Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Vitamin A
Vitamin C
Calcium
Iron
Single
Serving
1 cup (228g)
250
110
12g
1.5g
3g
30mg
470mg
31g
0g
5g
5g
%
DV
18%
15%
10%
20%
10%
0%
4%
2%
20%
4%
Double
Serving
2 cups (456g)
500
220
24g
3g
6g
60mg
940mg
62g
0g
10g
10g
%
DV
36%
30%
20%
40%
20%
0%
8%
4%
40%
8%
General Guide to Calories*
40 Calories is low
100 Calories is moderate
400 Calories is high
*Based on a 2,000-calorie diet.
The Footnote
The Percent Daily
Value
The % DV is based on
100% of the daily value
for each nutrient.
Quick Guide to % DV
5% DV or less is Low
Limit these
Nutrients
Get Enough
of these
Nutrients
20% DV or more is High
Look at the Ingredient List
for Added Sugars
Plain Yogurt
INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK,
WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.
Fruit Yogurt
INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES,
HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL
FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L.
ACIDOPHILUS CULTURES
Front of the Package:
• Vocab
– Light – product has 1/3 fewer calories or ½ the
fat than a similar product
– Reduced – has at least ¼ less of a nutrient
than a similar product
– Good Source – product has 10-19% of the
Daily Value for a nutrient
• Marketing
Front of the Package
– Organic/ Natural
• This does not mean that it is a healthy option. It just means that
the food was grown without pesticides, etc
• Can still be very unhealthy (high fat, sodium, sugar, etc)
– No Trans Fat
• No foods are made with trans fat anymore, so they are just trying
to seem healthy
– “Made with Real __”
• Read the label because they can have a DROP of the real stuff
(being made mostly of the fake stuff) and still say this.
– Sugar Free
• Often sugar substitutes are used (which is just as bad)
• Or there is more fat/ sodium to increase the flavor