1. Label Power

2. What’s On A Package? Product name Nutrition facts Ingredient list
Claims
Handling instructions
Name and address of the maker
Net weight
Product Name – the name of the food. Macaroni and Cheese, Pizza, Whole Wheat Bread
Nutrition Facts – basic information based on a single serving.
Ingredient List - tells you what is in the product. Ingredients are listed in the order from the most the least amount present by weight. That means that the first ingredient is in the greatest quantity and the last ingredient is present in the smallest amount.
Claims – Claims that can be used on the food labels fall into three categories: health, Nutrient, and Function.
Health – describe a relationship between a nutrient and a disease or condition. A food must meet certain nutrient levels to make a health claim. – go over 209A.
Nutrient Claim – are used to describe the level of a nutrient in the food using terms such as “free, high, and low.”
Function Claims – refer to the role of a nutrient in the body.
Handling Instructions – gives information on how to handle the product such as “refrigerate after opening”
Name and Address of the Maker
Net Weight – the weight of the food. This is helpful in making wise decisions. Compare the weight of like food items. Are they the same? Can you think of a food product that comes in a oversized bag or box?

3. The Nutrition Facts Label
Nutrition Facts Label for a 1 cup serving of Macaroni and Cheese
Look at the Basics of the Nutrition Facts Label

4. Servings
The first things to note on the Nutrition Facts Label are the serving size and the number of servings in the container.
Serving Size: Based on the amount most people actually eat. Nutritional information will be based on a “one serving” size portion.
Servings per Container: The number of servings in the package.

5. Calories Calories – the energy supplied in one serving.
Calories from Fat – the number of calories coming from fat sources

6. Fat, Cholesterol and Sodium
Limit these nutrients
Total Fat – the number of fat grams from saturated fat, unsaturated fat and trans-fat.
Saturated Fat – fat mostly found in foods of animal origin and coconut and palm oil. This fat is usually hard at room temperature. Examples include: whole milk, cheese and butter, meat fat.
Trans-fat – Liquid oils that are made into solids. Examples include: shortening, margarine and products made with these ingredients such as pie crust or deep-fat fried foods.
Cholesterol – A lipid found in animal products, including all meats, fish, poultry, eggs and dairy products.
Sodium – Eating a diet high in sodium can increase your risk of certain diseases like heart disease, some cancers or high blood pressure. Healthy adults should have around 2,400 mg or less of sodium per day. Equal to about 1 teaspoon.

7. Total Carbohydrate
Two Categories Digestible - sugars and starches Indigestible - dietary fiber
Carbohydrates can be classified into two major categories:
Digestible carbohydrates – can be broken down by the body and absorbed to create energy.
Indigestible carbohydrates – dietary fiber – moves through our digestive tracts without being broken down. Whole grains, whole fruits and vegetables are the best sources. Most people do not get enough dietary fiber. Dietary fiber is needed to help regulate blood sugar and blood lipids, keep us “regular” and prevent certain types of cancer.

8. Protein
Protein – “the stuff of life” - we need protein to build the cells that are the structural core of the body. It performs the most important jobs in the body, including all three of the functions of nutrients:
-essential for growth and repair and formation of tissue
-regulate our body processes
Provide a source of energy.
2 kinds of protein:
Animal and vegetable sources

9. Vitamins and Minerals Get enough of these nutrients
Most Americans do not get enough dietary fiber, vitamin A, vitamin C, calcium and iron in their diets. Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. Fro example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages.
Eating a diet high in dietary fiber promotes healthy bowel function.
A diet low in fat and rich in fruits, vegetables and grain products that contain fiber, vitamins A and C may reduce the risk of heart disease.
Iron is important for healthy blood.

10. Footnote - % Daily Value
The % Daily Values are based on a 2,000 calorie diet on every food label. This is because a 2,000 diet is what most should consume (more or less depending on age, sex and activity level).
For each nutrient listed there is a DV, %DV and dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts’ recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie diet.
Note that for each nutrient listed on the Food Label, a %DV is shown. - this is based on public health experts’ advice. DV are recommended levels of intakes.

11. % Daily Value
The % Daily Values are based on the Daily Value recommendations for key nutrients but only for a 2,000 calorie daily diet. You, like most people, may not know how many calories you consume in a day. But, you can still use the %DV as a reference.
The %DV helps you determine if a serving of food is high or low in a nutrient.
Each nutrient is based on 100% of Daily Requirements for that nutrient (for a 2,000 calorie diet).
This way, you can tell high from low and know which nutrients contribute a lot, or a little to your daily needs.

12. Quick Guide to % Daily Value
5% or less is low
20% or more is high
This guide tells you that 5%DV or less is low for all nutrients, those you want to limit (fat, sodium) or for those that you want to consume in greater amounts (calcium, fiber).
Also shows that 20%DV or more is high for all nutrients.
Look at the amount of Total Fat in one serving listed on the sample label. Is 18%DV contributing a “Lot” or a “Little” to the fat limit of 100% DV?
It is below the 20%, so it is not a “High” amount, but it is close. Keep in mind that the amounts are for One serving.

13. Using the % Daily Value
Comparisons - make it easy to compare one product or brand to another
Nutrient Content Claims - show if food is “low fat” vs. “light”
Dietary Trade-Offs - let you enjoy foods you love (For instance, drink skim milk so you can eat dessert a few times per week.)
Comparisons: You can compare one product or brand to a similar product. Just make sure the servings sizes are similar. It’s easy to see which foods are higher or lower in nutrients.
Nutrient Content Claims: helps you to distinguish one claim from another, such as “reduced fat” or “low fat”.
Just compare the %DV for Total Fat in each food product to see which one is higher or lower in that nutrient.
Dietary Trade-offs: you can use the %DV to help you make dietary trade-offs with other foods throughout the day. You don’t have to give up a favorite food to eat a healthy diet. When a food you like is high in fat, balance it with foods that are low in fat at other times of the day. (or sodium etc)

14. Nutrients Without a % Daily Value
Trans fat
Protein
Sugar
Note that Trans fat, sugars and protein do not list a %DV on the Nutrition Facts label
Experts do not provide a reference value for trans fat. This would be included in the %DV for Total Fat.
Protein –Most Americans get adequate amounts of protein. It is not a public health concern.
Sugars – No daily reference value has been established for sugars because no recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the Label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink.

15. Nutrition Facts Label Things to remember One serving
Limit or increase nutrients
Choices
Information listed is for ONE SERVING, not the whole package, so check “servings per container.” before you look at the rest of the label
You can use the nutrition Facts Label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.
The Nutrition Facts Label is easy for you to make quick, informed food choices that contribute to a healthy diet.

16. QUESTIONS
Reference: United States Department of Agriculture 2010 Dietary Guidelines,
September, 2012
Graphics: Microsoft Word, United States Department of Agriculture
Jackie Walters, MBA, RD, LD
Extension Specialist for Nutrition Education Programs
November 2012
Copyright © 2003, 2012, for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice.
Educational programs of the Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.
Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.