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NUTRITION LABELS Understanding and Using Nutritional Facts Labels Serving Size. Start by checking serving size and # of servings in package Standardized units (cups, pieces, etc)

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NUTRITION LABELSUnderstanding and Using Nutritional Facts Labels

serving size
Serving Size
  • Start by checking serving size and # of servings in package
  • Standardized units (cups, pieces, etc)
  • Size of serving influences # of calories and all nutrients listed on label
  • Ask yourself how many you are taking in
  • Provide a measure of how much energy you get from each serving
  • This section can help you manage weight
  • REMEMBER – the # of servings you consume determines the # of calories you actually take in
  • General Guide to Calories
    • 40 Calories is low, 100 Calories is moderate, 400 Calories is high
  • Eating too many calories per day is linked to obesity
the nutrients
The Nutrients
  • Nutrients listed first are those consumed enough or too much by most Americans (yellow)
  • Those listed next are those Americans usually do not get enough of (blue)
  • You can use the label to not only limit those nutrients you want to cut back on, but also to increase those nutrients you need to consume in greater amounts
understanding footnote
Understanding Footnote
  • Upper Limit, Eat “Less than” – Recommended you stay below the DV of that nutrient amount listed per day (sodium)
  • Lower Limit, Eat “At least” – Recommended you eat at least this amount of the given nutrient per day (dietary fiber)
percent daily value
Percent Daily Value
  • %DV’s are based on the Daily Value recommendations for key nutrients for a 2,000 calorie daily diet
  • Helps you determine if a serving of food is high or low in a nutrient
  • Label calculates %’s for you
  • 5/20 RULE:
    • 5% DV or less is considered low
    • 20% DV or more is considered high
ingredients list
Ingredients List
  • Listing of each ingredient in descending order of predominance
  • The ingredient that weighs the most is listed first. Ingredient that weighs least is last