1. 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

2. 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?

3. The Nutrition Facts Label

5. The nutrients on a food label are based on 2000 calories.

6. How many servings is the information on a food label based on? ONE

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

8. One or Two Servings? Single%Double% ServingDVServingDV Serving Size1 cup (228g)2 cups (456g) Calories250500 Calories from Fat110220 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%

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

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

11. Which 4 nutrients are required by law on a food label?? Vitamin A Calcium Vitamin C Iron

12. The Footnote The footnote provides the nutrients in grams that we need to get enough of or we need to stay under based on a 2000 calorie diet.

13. The Footnote

14. What percent is the percent daily value based on for each nutrient? 100%

15. Examples of DVs versus %DVs*

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

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

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

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

20. No % Daily Value Trans Fat Sugars Protein

21. Calories Whether a fat is saturated, unsaturated or an essential fatty acid, it still carries 9 calories per gram. All proteins, carry 4 calories per gram. All carbohydrates carry 4 calories per gram.

22. How are ingredients on a food label listed?

23. Quantity from most to least by weight

24. Read the Nutrition Facts Label For Total Sugars Plain YogurtFruit Yogurt

25. What 2 ways are sugars present in foods?

26. Natural and added

27. How do you know if the sugar is natural or added? The food label does not determine this.

28. 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

29. Calcium In Your Daily Diet Calcium

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

31. Why do teens need 30% more calcium than at any other age?

32. What other functions does calcium perform besides building strong bones and teeth?

33. Calcium regulates all of the vitamins and minerals in the body, helps blood clot, helps with nerve and muscle function, Calcium also helps the organs to function….heart beat, etc.

34. Teen bones become a reservoir for calcium for the adult years!

35. If the bones do not have a sufficient reservoir of calcium for the adult years, the body will take calcium from the bones and the bones will become weak. Osteoporosis

36. For More Information www.cfsan.fda.gov/~dms/lab-gen.html 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?