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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