Nutrition Facts. " This information helps us make better food choices. The facts are based on a 2000 calorie diet. You may eat more or less than this. Use the food label as a guide to help you and your family make healthier choices.
General
What Is on the Food Label
Ingredients: One of the first places to look. It tells you what is in the product. These are listed from the highest to the lowest amount in the product.
Stay away from products with:
- Things like monosodium glutamate (MSG), hydrogenated oils, or high fructose corn syrup. These are not so good for your health.
- Long lists. These products have many additives.
Nutrition Facts: Now, look at the nutrition facts label. This will help you make healthy choices.
- Start with serving size and servings per container. The serving size will tell you how much one serving is. The servings per container will tell you how many servings there are in the whole package. The label may say there are 2 servings per container. Then you will need to multiply all nutrients on the label by 2.
- Check calories next. Calories give you energy. The calories listed on the label will tell you how much energy you are getting from one serving.
- Limit fats, cholesterol, and sodium.
- Total fat ’ We need fat for growth and development. Too much is bad for the heart.
- Saturated fat and trans fat ’ The bad kind of fat.
- Monounsaturated fat and polyunsaturated fat ’ Better than saturated and trans fat.
- Cholesterol ’ Too much of it from our diet is bad for our heart.
- Sodium ’ Also known as salt. Most Americans eat too much. Too much sodium can raise disease risk.
- Get enough of these nutrients: Total carbohydrates (carbs), dietary fiber, protein, vitamins, and minerals.
- Total carbs ’ A good source of energy. Limit sugars, like candy, cakes, and syrup.
- Dietary fiber ’ Helps aid digestion and keeps bowels healthy. Dietary fiber is found in fruit, vegetables, beans, and whole grains.
- Protein ’ The building blocks of our body that are needed for growth and repair.
- Vitamins:
- Vitamin A ’ Helps with eye health
- Vitamin B ’ Helps keep body energy
- Vitamin C ’ Antioxidant that protects against germs
- Vitamin D ’ Good for bone health, helps calcium be taken in by the body
- Vitamin E ’ Antioxidant that is good for your skin
- Iron ’ Helps carry oxygen in the blood
- Calcium ’ Helps with bone health
- Iodine, magnesium, potassium ’ Help with nerve function
- Folate ’ Important before having a baby
Learn About What is on the Label:
- Nutrients are measured in grams (or g) or milligrams (or mg). The label may have certain words that are used to help you learn more about the product. If the label says:
- Cholesterol free ’ This item has less than 2 mg of cholesterol and 2 g saturated fat per serving.
- Low fat ’ There are 3 g or less total fat per 100 g and no more than 30% of calories from fat.
- Low sodium ’ The item can have 140 mg or less of sodium per 100 g of food.
- Low calorie ’ There are 40 calories or less per serving.
- Light calorie ’ These products have at least 1/3 of calories, no more than half the sodium and fat of the regular products.
- Low fiber ’ There is 5% or less of the daily value of fiber.
- High fiber ’ These items have 20% or more of the daily value of fiber.
For example, if you want to eat a high fiber item, look for one that has more than 20% of your daily fiber values listed on the label. If you want an item that is low fat, you may choose one that is less than 5% of your daily fat value on the nutrition fact label.
Why Is This Important?
- Read the labels with care. You can make better food choices if you know what they mean.
- Packages can be misleading. It can be hard to tell if a food is good for you just by looking at the package. Look at the nutrition facts label to learn more.
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Where can I learn more?
Academy of Nutrition and Dietetics
http://www.eatright.org/Public/list.aspx?TaxID=6442451983
Food and Drug Administration (FDA)
http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm266853.htm
National Institute of Health
http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/nutrition-facts.htm
United States Department of Agriculture
http://www.choosemyplate.gov/
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you.
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Copyright © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc.