Navigating the Nutrition Facts Label

What’s in a Label?

Understanding labels can help you: Avoid or limit unhealthy

choices Meet recommended

intakes for important nutrients

What do you look for?

Cholesterol 30mgSodium 470mgTotal Carbohydrate 31g

Protein 5g

Vitamin AVitamin CCalciumIron

Calories: 2,000 2,500Less than 65g 80g

Sat Fat Less than 20g 25gLess than 300mg 300mgLess than 2,400mg 2,400mg

Total Carbohydrate 300g 375gDietary Fiber 25g 30g

20%4%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or low er depending on your calorie needs.

Total Fat

CholesterolSodium

Sugars 5g

4%2%

Trans Fat 3 g10%20%10%

Dietary Fiber 0g 0%

Calories 250 Calories from Fat 110

% Daily Value*Total Fat 12g 18%

Saturated Fat 3 g 15%

Nutrition FactsServing Size 1 cup (228g)Servings Per Container 2

Amount Per Serving

Start at the Top

Nutrition FactsServing Size 1 cup (228g)Servings Per Container 2

• Serving size can often be deceiving• Chips• Soda

• Measure out portions when possible• Serving Sizes

Serv

ing S

izes

Calories

Calories 250 Calories from Fat 110Amount Per Serving

• Calories = amount of energy we get from a food• Calories not used for energy stored as fat

• Needs vary based on:• Gender• Height/Weight• Age• Activity Level

• Average calorie needs – 2,000 calories/day

Nutrients to Limit

Cholesterol 30mgSodium 470mg

Trans Fat 3 g10%20%

Total Fat 12g 18%Saturated Fat 3 g 15%

• Look for products with lower/lowest amounts of saturated fat and cholesterol

• Try to choose products with 0 grams trans fat when possible

Get more of these

Protein 5g

Vitamin AVitamin CCalciumIron

Dietary Fiber 0g 0%

20%4%

Sugars 5g

4%2%

• Get enough fiber, vitamins and minerals daily

Percent Daily Values

Cholesterol 30mgSodium 470mgTotal Carbohydrate 31g

Protein 5g

Vitamin AVitamin CCalciumIron

20%4%

Sugars 5g

4%2%

Dietary Fiber 0g 0%

% Daily Value*Total Fat 12g 18%

Saturated Fat 3 g 15%

Trans Fat 3 g10%20%10%

Percent Daily Values• Based on 2,000 calorie diet• Shows the amount that one serving

contributes to daily recommended value• 5 and 20 rule:

• 5% is a low amount• Look for this with fat, cholesterol,

sodium• 20% is high

• Look for this for fiber, vitamins and minerals

• Part 2

Calorie Needs

Calories: 2,000 2,500Less than 65g 80g

Sat Fat Less than 20g 25gLess than 300mg 300mgLess than 2,400mg 2,400mg

Total Carbohydrate 300g 375gDietary Fiber 25g 30g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or low er depending on your calorie needs.

Total Fat

CholesterolSodium

• Note that cholesterol and sodium amounts do not change

Ingredients

Listed in order, with the most by weight listed first

If sugar is the first ingredient, it may not be a healthy choice Sugar, corn sweetener, fructose, dextrose,

high fructose corn syrup, maltose, honey, etc.

The more you can understand, the better it probably is!

Any questions?