how to read the label

how to read the label

You've seen it... but what does it all mean?

The nutrition label can help you understand how any food— including your favorites— can fit into a healthful diet that includes a variety of foods in sensible amounts. The Nutrition Facts panel shows the amount of nutrients in one serving to help you make informed food choices.

Two columns of nutrition information within the Nutrition Facts panel may be displayed on certain products with smaller-size packages or products that require preparation.

Serving Size

The Serving Size is a typical portion, not the recommended amount. Some people may choose to eat a smaller or larger portion based on their specific needs for calories and other nutrients. The Serving Size on nutrition labels is based on government labeling regulations. All of the nutrient information on the Nutrition Facts panel is based on this Serving Size.

Calories

To maintain or improve your weight, balance the food you eat with physical activity. Aim for 30‐60 minutes of accumulated physical activity each day.

Total Fat

Americans are advised to reduce (not eliminate) fat in their diets. Some fat in the diet is necessary for good health.

Trans Fat

Keep trans fat intake as low as possible while eating a nutritionally adequate diet.

Cholesterol

For some people, lifestyle factors—such as being overweight and/or inactive, consuming foods with too much saturated and trans fat and, to a lesser extent, eating foods with too much dietary cholesterol—may contribute to the development of high blood cholesterol levels.

Sodium

Sodium is an essential nutrient found in varying quantities in nearly all foods. Nutrition Facts labels are based on the Daily Value for sodium, which is less than 2400 milligrams of sodium per day. Factors such as climate, physical activity and health status can affect an individual’s sodium needs.

Carbohydrates

Total carbohydrate on nutrition labels shows the overall carbohydrate content of a food. It includes starches, sugars and dietary fiber present in one serving.

Dietary Fiber

Health professionals recommend including 14 grams of dietary fiber with each 1000 calories consumed. Food sources of fiber are whole grain breads and cereals, dry beans and peas, nuts, fruits and vegetables.

Sugars

Sugars on nutrition labels include naturally occurring sugars such as fructose in fruit and lactose in dairy products, as well as added sugars such as sucrose (table sugar) and high fructose corn syrup.

Vitamins & Minerals

Vitamins and minerals are essential nutrients needed for optimal health and disease prevention. Look on the Nutrition Facts panel of foods for these "hard-to-get" nutrients, such as vitamins A and C and calcium or iron, which are minerals.

Exchanges

Exchanges are a guide to food choices for people who follow a meal planning program for diabetes or weight management.

Exchange values are given for Healthy Living Recipes on this website. Exchange values are based on the recipe serving size. The following exchange lists and abbreviations are used:

  • Starch
  • Fruit
  • Milk (FF = Fat Free; RF = Reduced Fat; W = Whole)
  • Carbohydrate = Other Carbohydrates
  • Vegetable
  • Meat (VL = Very Lean; L = Lean; MF = Medium Fat; HF = High Fat)
  • Fat

Dietary Exchanges based on Choose Your Foods: Exchange Lists for Diabetes © 2008 and Dietary Exchanges based on Exchange Lists for Meal Planning © 2003 by the American Diabetes Association and the American Dietetic Association. A registered dietitian (RD) or certified diabetes educator can help you understand how exchanges for specific food choices can fit into your personal meal plan.

 

 

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