Nutrition Information
Discovering the Food Label
Food Label - History
- "Nutrition Facts" label, which is required on virtually every processed food item sold in the United States is, one of the public health initiatives taken by the Food and Drug Administration (FDA)
- The label was designed to help Americans reduce their risk of health problems associated with diets.
| How to Read the Food Label | ||
| Serving size |
• It is found on top of each food label • Not necessarily the recommended amounts, but the common ones • The amount of food you would need to eat, to get the amount of nutrients listed |
• Remember, package may contain several servings. • Always pay attention to servings per container. |
| Calories |
• A unit of energy that measures how much energy food provides your body • Requirements vary for each individual depending on age, weight, gender and activity level • Food label is based on 2,000 calories per day |
• Calories from fat - tells the total number of calories in one serving that comes from fat. • Recommendation - no more than 30% of daily calories from fat. |
| Percent Daily Values |
• Indicates how much of a nutrient is consumed from eating one serving of that food |
If a food contains: • 5 % or less of a nutrient, it is considered low in that nutrient • 10-19% of a nutrients, it is considered a good source of a nutrients • 20% or more of a nutrient, it is considered high in that nutrient |
| Saturated Fat |
• Appears under total fat • Solid at room temperature • Should be limited in diet |
• Saturated comes from animal products like butter, cheese, whole milk, ice cream, and meats. |
| Unsaturated Fat |
• Listed under total fat • Liquid at room temperature |
• Foods high in unsaturated fat are vegetable oils, nuts, and fish • Often called the good fat because it does not cause cholesterol to rise |
| Cholesterol |
• Which is also made in the liver, is also found in meat products • Important in producing vitamin D, some hormones and building many other important substances in the body. |
• To much of it can increase risk of heart disease. |
| Trans-Fat |
• Raises LDL (bad cholesterol) • Increases risk of coronary heart disease • Found naturally in animal products |
• Found in vegetable oils that have been specially treated or hydrogenated, so that they are solid at room temperature. • In margarine sticks for example look for words such as "hydrogenated", "partially hydrogenated" or "shortening" to tip you off. |
| Sodium (salt) |
• Listed in milligrams • Keep proper body fluid balance and it also help with transmission of electrical signals through nerves |
• Almost all foods contain small amount of sodium because it adds flavor and helps preserve food. |
| Dietary Fiber |
• Contains no calories • Listed under total carbohydrate |
• High-fiber diets promote bowel regularity • Help reduce the risk of colon cancer |
| Protein |
• Measured in grams • Most of the body - including muscles, skin, and immune system is made up of it |
• Found mostly in meat and dairy products • Should make up 10% to 20% of daily calorie intake |
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