Nutrition Academic Award Food Labels Darwin Deen, MD, MS March 2001

Nutrition Academic Award Food Labels People look at food labels for different reasons. Many consumers would like to know how to use information from food labels more effectively and easily. The following guidance is intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet. U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition, June 2000.

Nutrition Academic Award Food Labels

Nutrition Academic Award Food Labels

Nutrition Academic Award The Nutrition Facts panel has two parts The main or top section which contains product-specific information (serving size, calories, and nutrient information) that varies with each food product. The bottom part which contains a footnote. This footnote is only on larger packages and provides general dietary information about important nutrients.

Nutrition Academic Award The main or top section:

Nutrition Academic Award Serving Size The first place to start when you look at the Nutrition Facts panel is the serving size and the number of servings in the package. Serving sizes are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams. Serving sizes are based on the amount of food people typically eat, which makes them realistic and easy to compare to similar foods.

Nutrition Academic Award Pay attention to the serving size, including how many servings there are in the food package, and compare it to how much YOU actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label. In the sample label above, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown below. Serving Size

Nutrition Academic Award Calories and Calories from Fat Calories provide a measure of how much energy you get from a serving of this food. The label also tells you that 110 of these calories come from fat (44%).

Nutrition Academic Award The Nutrients The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. They are identified in yellow on the chart as Limit these Nutrients.

Nutrition Academic Award The Nutrients Americans often don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. They are identified in blue on the chart as Get Enough of these Nutrients.

Nutrition Academic Award The bottom part:

Nutrition Academic Award The Percent Daily Value (%DV):

Nutrition Academic Award Quick Guide to %DV

Nutrition Academic Award %DVs are easy to use. Now look at the %DVs on the label example: 12g fat equals 18%DV.

Nutrition Academic Award %DVs are easy to use. When one serving of macaroni and cheese contains 18%DV for Total Fat, that means you have 82% of your fat allowance left for all the other foods you eat that day.

Nutrition Academic Award %DVs are easy to use. If you ate the whole package, two servings, you would double that amount, eating 36% of your daily maximum for Total Fat. It would leave you only 64% of your fat allowance (100%-36%=64%) for all of the other foods you eat that day, snacks and drinks included.

Nutrition Academic Award Quick Guide to %DV This general guide tells you that 5%DV or less is low and 20%DV or more is high.

Nutrition Academic Award Portion Sizes Meat and Fish: 1 serving is 3-4 oz. Lean sirloin is 180 cal and 7 gm of fat Estimated as a pack of playing cards Cheese: 1 serving is 1 oz. 110 cal and 9 gm of fat 1 inch cube

Nutrition Academic Award Portion Sizes Cereal: 1-2 oz dry cereal is a serving A cereal bowl may hold up to 4 servings Bread: A serving is 1 slice (about 1 oz) One roll or bagel weighs 4-6 oz Salad dressing: 1 tbsp = cal and 6-9 gms of fat

Nutrition Academic Award Portion Sizes Milk and Yogurt: 1 serving is 8 oz Calories vary by fat content Vegetables: 1 cup of leafy veges is 1 serving or ½ cup of other veges Fruit 1 medium apple or banana or ½ cup