Understanding the Nutrition Label

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Understanding the Nutrition Label

• Presented by
• Mariamanda Sarabia, MS, RD
• Network for a Healthy California
• San Gabriel Unified School District

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The Nutrition Facts Label
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How Much Do You Eat?

• How much would an average person eat?
• How do these servings compare to those on the
  food label?

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One or Two Servings?
Single Serving Double Serving
Serving Size 1 cup (228 g) 2 cups (456g)
Calories 250 500
Calories from Fat 110 220
Cholesterol 30mg 60mg
Total Carbohydrates 31g 62g
Sugars 5g 10g
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Limit These Nutrients
Go slow the goal is to stay BELOW 100 of
the Daily Value for each of these nutrients
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Get Enough of These Nutrients
Go for These Nutrients Try to get 100 of
the DV for each of these nutrients each day
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The Percent Daily Value

• The DV is based on 100 of the daily value
  for each nutrient.

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Daily Value (DV)

• Based on a 2,000 calorie diet
• Value is for the whole day
• Use as a tool to quickly compare products
• Low DV (fat, cholesterol, sodium)
• High DV (fiber, vitamins, minerals)
• 20 or more excellent source
• 10 - 20 good source
• 5 low

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The Footnote
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Quick Guide to DV

• 5 DV or less is Low

Limit these Nutrients
Get Enough of these Nutrients
20 DV or more is High
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Sodium Recommendations

• Recommended intake for sodium is less than 2300
  mg per day
• 1 teaspoon of salt 2300 mg of Sodium
• Average person consumes 5,000 mg
• Average American consumes up to 75 of their
  sodium from processed foods
• tomato sauce soups, condiments, canned foods and
  prepared mixes

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No Daily Value

• Trans Fat
• Sugars
• Protein

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Ingredient List

• Tells us what ingredients were used to make the
  food
• All ingredients must be listed
• Ingredients are listed in descending order by
  weight
• Those in the largest amount are listed first

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Ingredient List

• 5 Ingredients to Limit
• Sugar
• High Fructose Corn Syrup
• Enriched Flour/White Flour
• Hydrogenated Oils (ex partially hydrogenated
  soybean oil or trans fats)
• Saturated fat Trans fat

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Trans Fats

• Food labels that say 0 g of trans fat may contain
  up to 0.5 g of trans fat per serving
• Look at the ingredient list for hydrogenated
  oils.
• Switch to products that do not contain trans fat
  or partially hydrogenated oil.
• Aim for 0 g (or less than 2 g) of trans fat per
  day

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Sugar in Food Labels

• Foods with added sugars may provide calories, but
  almost no vitamins and minerals
• Look for foods and beverages low in added sugars
• Read the ingredient list, and make sure added
  sugars are not one of the first few ingredients

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The Many Names of Sugar

• Sugar
• Dextrose
• Maltose
• Syrup
• Sucrose
• Honey
• Molasses
• Fructose
• Brown sugar
• High-fructose corn syrup

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Total Sugars
Plain Yogurt
Fruit Yogurt
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Look for Added Sugars
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Whole grains

• Grain products made with the entire grain
• Contain fiber
• Moves waste through the intestines
• Help provide a feeling of fullness
• May reduce blood cholesterol levels
• May lower risk of heart disease

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Spotting Whole Grains

• Some products contain small amounts of whole
  grain which do not provide a significant amount
  of fiber
• Products made with large amounts of whole grains
  list whole grain as the first ingredient.
• 5g of fiber per serving is high

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Is Your Food a Healthy Choice?

• Use your food label to fill in the chart and
  answer the following questions
• Type of food and brand name
• What are the first four ingredients listed?

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For More Information visitwww.cfsan.fda.gov/dm
s/lab-gen.html
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Acknowledgements

• Adapted from
• Garden Workshop Food Labels- LAUSD
• Easy Ways to Use the Label for Healthy Eating-
  Food and Drug Administration, Center for Food
  Safety and Applied Nutrition, Office of
  Nutritional Products, Labeling, and Dietary
  Supplements.