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THE NUTRITION LABEL Easy Ways to Use the Label For Healthy Eating

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Title: THE NUTRITION LABEL Easy Ways to Use the Label For Healthy Eating


1
THE NUTRITION LABEL Easy 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?
  • Whats 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
4
(No Transcript)
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 Serving DV Serving DV Serving
Size 1 cup (228g) 2 cups (456g) Calories 250 500
Calories from Fat 110 220 Total
Fat 12g 18 24g 36 Trans Fat 1.5g 3g Saturated
Fat 3g 15 6g 30 Cholesterol 30mg 10 60mg 20 S
odium 470mg 20 940mg 40 Total
Carbohydrate 31g 10 62g 20 Dietary Fiber 0g
0 0g 0 Sugars 5g 10g Protein
5g 10g Vitamin A 4 8 Vitamin C 2
4 Calcium 20 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
Whats High? Whats 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 Yogurt
Fruit 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-g
en.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?
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