1. NUTRITION: READING BETWEEN THE LINES
Cara Karner MS, RD, LD, CDE
Catherine Robinson MS, RD, LD, CDE
Revised 2010

2. TOPICS TO DISCUSS Food Labels Nutrition Health Claims on Food Labels
Required Nutrients
Daily Value
Serving Sizes
False Information
Nutrition Health Claims on Food Labels
Laws regarding claims
Definitions of common claims

3. BENEFITS OF FOOD LABELS
Understand the nutrition information
Make better food choices
Improve nutritional intake
Work toward prevention of disease
-Calories for weight control
-Lipid reduction for heart disease
-Blood sugar control in Diabetes
-Reduce blood pressure for hypertension
-Avoid food intolerances and allergies

4. Servings Per Container 12 Calories 14 Calories from Fat 130
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories Calories from Fat 130
% Daily Value
Total Fat 14 g %
Saturated Fat 2 g %
Trans Fat 0g
Cholesterol 0 mg %
Sodium 115 mg %
Total Carbohydrate 6 g 2%
Dietary Fiber 2 g %
Sugars 1 g
Protein 7 g %
Vitamin A 0 % Vitamin C 2 %
Iron 2 % Calcium %
% Daily Values are based on a 2,000 calorie diet

5. WHAT MUST HAVE A FOOD LABEL?
Most foods you buy at the grocery store. They do not have to have a label if they do not contain significant amounts of nutrients

6. NOT REQUIRED TO HAVE LABELS
Raw produce
Fresh fish
Restaurant foods
unless they make a health or nutrition claim
Food served for immediate consumption
Ready to eat food prepared on site
Food shipped in bulk (not sold in bulk)
Food produced by very small businesses

7. ALSO NOT REQUIRED TO HAVE LABELS
Foods that contain no significant amount of any nutrient
Alcohol- it is not a food, therefore does not require a food label
Plain coffee, tea, and some spices

8. WHAT IS REQUIRED ON THE LABEL?
Serving Size
Servings per Container
Calories
Calories from Fat
Fat
Saturated Fat
Trans fat (required January 1, 2006)
Cholesterol

9. ALSO REQUIRED Total Carbohydrates Protein Ingredients Fiber Sugar
listed by amount in the product

10. REQUIRED VITAMINS AND MINERALS
Sodium
Vitamin C
Vitamin A
Iron
Calcium
ALL OTHER NUTRIENTS ARE OPTIONAL

11. Servings Per Container 12 Calories 14 Calories from Fat 130
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories Calories from Fat 130
% Daily Value
Total Fat 14 g %
Saturated Fat 2 g %
Cholesterol 0 mg %
Sodium 115 mg %
Total Carbohydrate 6 g 2%
Dietary Fiber 2 g %
Sugars 1 g
Protein 7 g %
Vitamin A 0 % Vitamin C 2 %
Iron 2 % Calcium 190 %
% Daily Values are based on a 2,000 calorie diet

12. SERVING SIZE Should be the FIRST thing observed on the label
Is up to the manufacture, now more uniform
Everything on the label is based on that serving size
If serving size is not clear, check “servings per container”
Many serving sizes on labels are not realistic! (Ice cream ½ cup)

13. Nutrition Facts Serving Size 1 cup (236 ml) Servings Per Container 2
Amount Per Serving
Calories: 120 Calories from Fat 45
Total Fat 5 g

14. Calories
Calories provide a measure of how much energy you get from a serving of food.
Calories relate to serving size listed on label
40 calories is low
100 calories is moderate
400 calories or more is high

15. Nutrition Facts Serving Size: 1 cup (236 ml) Servings Per Container 2
Amount Per Serving
Calories: 120 Calories from Fat 45
Total Fat 5 g

16. FAT Total Fat content per serving is required
Saturated fat is required
Bad, “artery clogging” fat
Trans fatty acids are required and listed under saturated fat on the label
- Bad, “artery clogging” fat
Monounsaturated and polyunsaturated fat content is optional

17. Nutrition Facts Serving Size 1 cup (236 ml) Servings Per Container 2
Amount Per Serving
Calories: 120 Calories from Fat 45
% Daily Value
Total Fat 5 g %
Saturated Fat 3 g %
Trans Fat 0 g
Cholesterol 20 mg %

18. CARBOHYDRATES Total Carbohydrates are required Total fiber is required
is important for people with diabetes
fiber and sugar grams are included in the total carbohydrates
Total fiber is required
does not distinguish between the types of fiber
Sugar is required
does not distinguish between naturally occurring sugars and added sugars

19. Total Sugars
The American Heart Association recommends reductions in the intake of added sugars. A prudent upper limit of intake is half of the discretionary calorie allowance, which for most American women is no more than 100 calories per day (25 g) and for most American men is no more than 150 calories per day (37.5 g) from added sugars (2009).

20. Servings Per Container 12 Calories 14 Calories from Fat 130
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories Calories from Fat 130
% Daily Value
Total Fat 14 g %
Saturated Fat 2 g %
Cholesterol 0 mg %
Sodium 115 mg %
Total Carbohydrate 6 g 2%
Dietary Fiber 2 g %
Sugars 1 g
Protein 7 g %
Vitamin A 0 % Vitamin C 2 %
Iron 2 % Calcium %
% Daily Values are based on a 2,000 calorie diet

21. DAILY VALUE Only used on food labels
All daily values for nutrients are based on a 2,000 calorie diet
Tells you what percentage of your daily requirement for a nutrient one serving of that food would provide
5% DV or less is low
20% DV or more is high

22. Servings Per Container 12 Calories 14 Calories from Fat 130
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories Calories from Fat 130
Percent Daily Value
Total Fat 14 g %
Saturated Fat 2 g %
Cholesterol 0 mg %
Sodium 115 mg %
Total Carbohydrate 6 g 2%
Dietary Fiber 2 g %
Sugars 1 g
Protein 7 g %
Vitamin A 0 % Vitamin C 2 %
Iron 2 % Calcium %
% Daily Values are based on a 2,000 calorie diet

23. Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
Calories: 2, ,500
Total Fat less than g g
Saturated Fat less than 20g g
Cholesterol less than mg mg
Sodium less than ,400mg 2,400mg
Total Carbohydrate g g
Fiber g g

24. NUTRITION CLAIMS Regulated by the FDA
It is illegal for a manufacturer to make definitive claims that their product can prevent or treat any disease
May use words such as:
might
may
it is possible

25. REDUCED FAT
Must contain at least 25% or less fat than the comparison product
Not necessarily a low fat item!
Example: 2% milk

26. LOW FAT
Must contain 3 grams or less fat per serving
Example: 1% milk

27. FAT FREE Must contain less than .5 grams of fat per serving
Example: Skim milk

28. LOW CALORIE Must contain less than 40 calories per serving
If it contains less than 20 calories, then the item is “free” on an exchange meal plan

29. LOW SODIUM Must contain 140 mg or less sodium per serving
Daily recommendation for all adults is less than 2,400 mg. per day

30. LIGHT May refer to either calories or color
Contains 1/3 fewer calories or half the fat of the original product

31. SUGAR FREE Contains less than .5 grams of sugar per serving
Product may contain “sugar alcohols”
Does not mean the product is low in carbohydrates, so it can still raise your blood sugar!

32. WHAT ARE SUGAR ALCOHOLS?
Type of sugar replacers (Polyols) gotten naturally from fruits and vegetables and then processed into a wide variety of foods with half the calories of sugar
May cause gastrointestinal side effects such as gas, upset stomach, and diarrhea
Common types (included in the ingredient list) include:
Sorbitol, Mannitol, Maltitol, Xylitol, Isomalt, Lactitol, Hydrogenated starch hydrolysates (HSH), Erythritol

33. Servings Per Container 12 Calories 14 Calories from Fat 130
NUTRITION FACTS
Serving Size: 1 oz.
Servings Per Container 12
Calories Calories from Fat 130
% Daily Value
Total Fat 14 g %
Saturated Fat 2 g %
Cholesterol 0 mg %
Sodium 115 mg %
Total Carbohydrate 8 g 2%
Dietary Fiber 2 g %
Sugar Alcohols 6 g
Protein 7 g %
Vitamin A 0 % Vitamin C 2 %
Iron 2 % Calcium %
% Daily Values are based on a 2,000 calorie diet

34. HOW DO I COUNT SUGAR ALCOHOLS?
Divide the grams of sugar alcohols by 2
Subtract these grams from the total carbohydrate grams
May still be a high carbohydrate item!

35. NO SUGAR ADDED The manufacturer did not add sugar to the product
The product may contain naturally occurring sugar grams
Does not always indicate a low sugar item

36. HIGH IN FIBER Contains 20% or more of the DV for fiber
Product has at least 5 grams of fiber per serving
Healthy goal is at least 25 grams of fiber per day (increase liquids to 6-8 cups/day)

37. GOOD SOURCE OF …. Contains 10-19% of the Daily Value for that nutrient
Example: Peanuts are a good source of vitamin E

38. HIGH IN …. Contains 20% or more of the Daily Value for that nutrient
Better than “A Good Source of….”
Example: Carrots are high in vitamin A

39. LEAN Describes meat or poultry, per 100 grams
Item contains less than 10 grams fat, less than 4.5 grams of saturated fat, and less than 95 mg. cholesterol per serving
Does not always indicate a low-fat item!

40. RECENT PROBLEMS WITH LABELS
Incorrect Information
Example: Big Daddy’s ice cream (had triple the calories, double the carbohydrates, and more fat than the label claimed)
Information doesn’t have to be 100% accurate

41. Health Claims Calcium and Osteoporosis Sodium and Hypertension
Dietary saturated fat, cholesterol and risk of heart disease
Fiber-containing grain products, fruits, and vegetables and cancer
Fruits, vegetables, grain products that contain fiber, particularly soluble fiber, and risk of heart disease

42. Health Claims Fruits and vegetables and cancer
Folate and neural tube birth defects
Dietary sugar alcohol and dental cavities
Dietary soluble fiber, such as found in whole oats and psyllium seed husk, and coronary heart disease

43. Health Claims
Heart Disease and Fats – food must be low in fat, saturated fat, and cholesterol
Blood Pressure and Sodium – food must be low in sodium
Heart Disease – a fruit, vegetable or grain product low in fat, saturated fat and cholesterol, that contains at least .6 gram soluble fiber, without fortification, per serving

44. SUMMARY
Never assume you know what you are eating unless you read the label
Always check serving size on the label
People with diabetes need to focus on total carbohydrates, NOT sugar
BEST Nutritional Advice:
Eat a variety of foods!

45. ANY QUESTIONS?

46. We Can Help!
For additional information or questions, contact the Health Education Department at Florida Health Care Plans
To set up an appointment with a registered dietitian call (386)