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. Why read the label? Manage Weight Make Healthy Food Choices Find Nutritional Information Compare with Similar Products Identify Critical Food Allergens

3. The Ingredients Ingredients appear in descending order by weight Common food allergens are listed

4. The Ingredients Ingredients appear in descending order by weight Common food allergens are listed

5. Allergens The 8 Most Critical Allergens Eggs Milk Products Peanuts WheatSoyTree Nuts ShellfishFish Laws require a label warning for any food that may contain allergens or were prepared in a facility that contains allergens.

6. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

7. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

8. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

9. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

10. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

11. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

12. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

13. Nutrients Dietary Reference Intakes (DRI) Recommended Dietary Allowance (RDA) Estimated Average Requirement (EAR) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Percent Daily Value (%DV)

14. The Nutrition Facts Label

15. Servings

16. Serving Sizes COFFEE Coffee (with whole milk and sugar) Mocha Coffee (with steamed whole milk and mocha syrup) Calorie Difference: 305 calories 350 calories 16 ounces 45 calories 8 ounces 20 Years AgoToday

17. Serving Sizes MUFFIN Calorie Difference: 290 calories 500 calories 4 ounces 210 calories 1.5 ounces 20 Years AgoToday

18. Serving Sizes – Fast Foods

21. 12 x 9 108 31 x 4 124 5 x 4 20

22. Fats = 108 kcal Carbs = 124 kcal Prot = 20 kcal Total = 252 kcal 12 x 9 108 31 x 4 124 5 x 4 20

23. 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%

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

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

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

27. The Footnote

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

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

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

31. No % Daily Value Trans Fat Sugars Protein

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

33. 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

34. Micronutrients - Calcium Calcium

35. Too Little Calcium – Osteoporosis Vitamin A – Night Blindness Iron – Iron Deficiency Anemia Iodine - Goiter Too Much Sodium – High Blood Pressure Trans Fats – Heart Disease Cholesterol – Heart Disease Diseases Associated with Nutrition

36. Using Labels to Compare Foods What can you tell about this product? Good food? Bad food?

37. Using Labels to Compare Foods Is this ‘Reduced Fat’ product better or worse for you?

38. Using Labels to Compare Foods

39. Eating Healthy on a Budget Read grocery ads before shopping! –Plan your meals around what’s on sale Get organized! –Plan out your meals for the week, make a list of the items you will need, and stick to it! Know where to look for deals! –More expensive items are often at eye level –Less expensive items are located on the upper and lower shelves Give the generic brand a try! –Most are much less expensive and similar quality to the name brand products

40. Eating Healthy on a Budget Reconsider convenience foods! –Pre-cut fruits and vegetables and individually sized snacks are much more expensive, and you can do this yourself at home Plan to make extra! –If you’re making dinner, buy enough to make a double batch and then use the rest for leftovers or freeze for a quick dinner another night Choose foods that are in season! –Fresh fruits and vegetables are usually less expensive when they’re in season –Choose frozen versions of off season favorites

41. Eating Healthy on a Budget Do the math! –Compare product cost per ounce to make sure you’re getting the best deal Learn the tricks of the trade! –When a store advertises a special (such as 10 yogurts for $10), you don’t have to buy the number of items they’re advertising –Only buy what you need! Watch the register! –Make sure the cashier rings up your purchases correctly, including sale discounts and coupons

42. Exchange Lists

44. Characteristics of Nutritional Status Good Nutrition Alert expression Shiny hair Clear complexion Good color Bright, clear eyes Pink, firm gums Sound teeth Well developed muscles Poor Nutrition Apathy Dull, lifeless hair Greasy, blemished complexion Pale Color Dull, red-rimmed eyes Red, puffy, receding gums Missing, carious teeth Underdeveloped, flabby muscles

45. Good Nutrition Firm abdomen Well developed bone structure Normal weight for height Erect posture Emotional stability Characteristics of Nutritional Status Poor Nutrition Swollen abdomen Bowed legs, “pigeon breast” Over OR underweight Slumped posture Easily irritated, depressed, poor attention span

46. Characteristics of Nutritional Status Good Nutrition Good stamina Seldom ill Healthy appetite Normal sleep habits Normal elimination Poor Nutrition Easily fatigued Frequently il Excessive or poor appetite Insomnia at night, lethargic during the day Constipation or diarrhea

47. Complications of Poor Nutrition Immobility Decubitus ulcer Abnormal lab tests Increased hospital days Thromboembolism Delayed wound healing Delay in treatment Increased hospital costs