The Nutrition Facts Panel |
| Know Your Serving Size A great place to start when reading the Nutrition Facts panel is right at the top, with Serving Size. This sets the stage to know what amount of the food or beverage that all of the following information refers to. On the example to the [right], the serving size is 1 cup, so if you actually eat the entire package, a total of 2 cups, for example, you’ll have to multiply all the values on the label by 2. Number of servings per container is helpful if you’re not sure what a cup or an ounce or a tablespoon of a food looks like. Here, since there are 2 servings in the container, you’ll be able to estimate that half of the whole container equals 1 serving. |  Image Source: http://health.gov/dietaryguidelines/dga2005/toolkit/Worksheets/foodlabel.htm |
Balancing Act—Calories
Now, take a look at the Calories. Calories are the fuel our body needs to burn for energy, and they come from fat (oils, butter, animal fats and plant sources), carbohydrates (starches and sugars) and protein (meats, eggs and some plant sources). Generally, the bigger you are, the younger you are, and the more active you are, the more calories you will need. When we eat more calories than our bodies burn, the excess gets stored as fat and leads to weight gain.
Watch Out!—Nutrients to Limit
The Nutrition Facts panel has information to help you identify foods that are high in saturated and trans fats, cholesterol and sodium, since eating too much of these nutrients can contribute to heart disease and other preventable health conditions.
Load Up!—Nutrients to Get Enough Of
Several nutrients are also listed that many people tend to fall short of, including potassium, dietary fiber and various vitamins and minerals. Consuming enough of these nutrients helps to keep your body running in balance, protects against illness, and fights off diseases.
What Does the % Mean? It Doesn’t Add Up to 100?!
For many nutrients, there is a recommended amount that the average person should either consume or not exceed throughout the whole day. Percent Daily Value (% DV) tells what proportion of total recommended daily intake is present in one serving of the food for each nutrient listed. It is a tool to show the nutrients that are high and low in that food and how they fit with everything else consumed that day. The % DV is based on a 2,000-Calorie eating plan, which means that for people who need more or less calories each day, many of these percentages would have to be adjusted proportionally.
Don’t Trip on the Footnotes
At the very bottom of the Nutrition Facts panel are the footnotes. Here you will find extra information about suggested amounts for several nutrients, based on a 2,000- or 2,500-Calorie-per-day eating plan.
What’s In My Food?
All packaged food is required to display a list of all ingredients in the product, starting with the heaviest ingredient and ending with the lightest. Looking at the ingredients list can give some extra cues about the nutrient content of the food. For example, A product contains added sugars if it lists ingredients such as high fructose corn syrup, cane sugar, dextrose, or fruit concentrate, for example.
Now, take a look at the Calories. Calories are the fuel our body needs to burn for energy, and they come from fat (oils, butter, animal fats and plant sources), carbohydrates (starches and sugars) and protein (meats, eggs and some plant sources). Generally, the bigger you are, the younger you are, and the more active you are, the more calories you will need. When we eat more calories than our bodies burn, the excess gets stored as fat and leads to weight gain.
Watch Out!—Nutrients to Limit
The Nutrition Facts panel has information to help you identify foods that are high in saturated and trans fats, cholesterol and sodium, since eating too much of these nutrients can contribute to heart disease and other preventable health conditions.
Load Up!—Nutrients to Get Enough Of
Several nutrients are also listed that many people tend to fall short of, including potassium, dietary fiber and various vitamins and minerals. Consuming enough of these nutrients helps to keep your body running in balance, protects against illness, and fights off diseases.
What Does the % Mean? It Doesn’t Add Up to 100?!
For many nutrients, there is a recommended amount that the average person should either consume or not exceed throughout the whole day. Percent Daily Value (% DV) tells what proportion of total recommended daily intake is present in one serving of the food for each nutrient listed. It is a tool to show the nutrients that are high and low in that food and how they fit with everything else consumed that day. The % DV is based on a 2,000-Calorie eating plan, which means that for people who need more or less calories each day, many of these percentages would have to be adjusted proportionally.
Don’t Trip on the Footnotes
At the very bottom of the Nutrition Facts panel are the footnotes. Here you will find extra information about suggested amounts for several nutrients, based on a 2,000- or 2,500-Calorie-per-day eating plan.
What’s In My Food?
All packaged food is required to display a list of all ingredients in the product, starting with the heaviest ingredient and ending with the lightest. Looking at the ingredients list can give some extra cues about the nutrient content of the food. For example, A product contains added sugars if it lists ingredients such as high fructose corn syrup, cane sugar, dextrose, or fruit concentrate, for example.
Read on to Part 3 of Food Labels 101 for an example scenario putting the nutrition label to work and an overview of future changes.
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