What Is Nutrition? - the process of providing or obtaining the food necessary for health and growth.

What is a Nutrient A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

 Vitamins  Minerals  Water  Protein  Carbohydrates Sugars Starches Cellulose  Fats

Nutrients that have Calories: Proteins Carbohydrates Fats

Definition of a Calorie: o A unit of measure for energy in food

Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories

Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation

THE NUTRITION LABEL THE NUTRITION LABEL E asy 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

Key Label Questions How many calories am I actually eating? Is that number low, medium, or high? What nutrients should I limit or get enough of and why? What’s relevant about the footnote? How can I tell if a %DV is high or low? Which nutrients have no %DV?

The Nutrition Facts Label

One or Two Servings? Single%Double% ServingDVServingDV Serving Size1 cup (228g)2 cups (456g) Calories Calories from Fat Total Fat12g18%24g36% Trans Fat1.5g 3g Saturated Fat3g15% 6g30% Cholesterol30mg10%60mg20% Sodium470mg20%940mg40% Total Carbohydrate31g10%62g20% Dietary Fiber 0g 0% 0g 0% Sugars 5g10g Protein 5g10g Vitamin A 4% 8% Vitamin C 2% 4% Calcium20%40% Iron 4% 8%

General Guide to Calories* 40 Calories is low 100 Calories is moderate 400 Calories is high *Based on a 2,000-calorie diet.

Limit These Nutrients The goal is to stay BELOW 100% of the DV for each of these nutrients per day.

Get Enough of These Nutrients Try to get 100% of the DV for each of these nutrients each day.

The Footnote

Examples of DVs versus %DVs*

The Percent Daily Value The % DV is based on 100% of the daily value for each nutrient.

What’s High? What’s Low? Do You Have to Calculate to Know? Footnote

The % DV Does the Math for You Look here for highs and lows!

Quick Guide to % DV 5% DV or less is Low Limit these Nutrients Get Enough of these Nutrients 20% DV or more is High

No % Daily Value Trans Fat Sugars Protein

Read the Nutrition Facts Label For Total Sugars Plain YogurtFruit Yogurt

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

Calcium In Your Daily Diet Calcium

Calcium Calculation 100% DV = 1,000mg calcium 30% DV = 300mg calcium = one cup of milk 130% DV = 1,300mg calcium = daily goal for teens

For More Information Guidance on How to Understand and Use the Nutrition Facts Panel on Food Labels ( also available in Spanish ) Test Yourself! Test Your Food Label Knowledge! Food Label Education Video Calcium! Do You Get It?

MyPyramid USDA’s New Food Guidance System United States Department of Agriculture Center for Nutrition Policy & Promotion

History of USDA’s Food Guidance 1940s 1950s-1960s 1970s Food for Young Children 1916