THE NUTRITION THE NUTRITION LABELLABEL

EEasy Ways to Use the Label asy Ways to Use the Label For Healthy EatingFor Healthy Eating

Key Label QuestionsKey Label Questions

How many calories am I actually eating? Is How many calories am I actually eating? Is

that number low, medium, or high?that number low, medium, or high?

What nutrients should I limit or get enough What nutrients should I limit or get enough

of and why?of and why?

What’s relevant about the footnote?What’s relevant about the footnote?

How can I tell if a %DV is high or low?How can I tell if a %DV is high or low?

Which nutrients have no %DV?Which nutrients have no %DV?

The Nutrition Facts The Nutrition Facts LabelLabel

One or Two Servings?One or Two Servings?Single % Double %Serving DV Serving DV

Serving Size 1 cup (228g) 2 cups (456g)Calories 250 500Calories from Fat 110 220Total Fat 12g 18% 24g 36%Trans Fat 1.5g 3gSaturated Fat 3g 15% 6g 30%Cholesterol 30mg 10% 60mg 20%Sodium 470mg 20% 940mg 40%Total Carbohydrate 31g 10% 62g 20%Dietary Fiber 0g 0% 0g 0%Sugars 5g 10gProtein 5g 10gVitamin A 4% 8%Vitamin C 2% 4%Calcium 20% 40%Iron 4% 8%

GeneralGeneral Guide to Calories* Guide to Calories*

40 Calories is 40 Calories is lowlow

100 Calories is 100 Calories is moderatemoderate

400 Calories is 400 Calories is highhigh

*Based on a 2,000-calorie diet.

Limit These NutrientsLimit These Nutrients

TheThe goal is to stay goal is to stay BELOW 100% of the BELOW 100% of the DV for each of these DV for each of these nutrients per day.nutrients per day.

Get Enough of These NutrientsGet Enough of These Nutrients

Try to get 100% of the Try to get 100% of the DV for each of these DV for each of these nutrients each day.nutrients each day.

Vitamin A is important for: vision, immune system, reduced heart disease, healthy skin and antioxidant activity (cancer)

Found in: Liver, carrots, broccoli, sweet potatoes, spinach, leafy vegetables, cantaloupe, butter and eggs

Get Enough of These NutrientsGet Enough of These Nutrients

Try to get 100% of the Try to get 100% of the DV for each of these DV for each of these nutrients each day.nutrients each day.

Vitamin C is required for a range of important metabolic reactions. Enzymes require vitamin C as a cofactor which allows reactions to occur.

Vitamin C is found in almost all fruits and vegetables.

Get Enough of These NutrientsGet Enough of These Nutrients

Try to get 100% of the Try to get 100% of the DV for each of these DV for each of these nutrients each day.nutrients each day.

Calcium is stored in the bones and teeth to support their structures. Some is needed for muscle contraction, blood vessel contraction and expansion, making of hormones and sending messages through the nervous system.

Milk, yogurt and cheese are the major contributors of calcium.

Get Enough of These NutrientsGet Enough of These Nutrients

Try to get 100% of the Try to get 100% of the DV for each of these DV for each of these nutrients each day.nutrients each day.

The main role of iron in the body is in the red blood cells where it combines with hemoglobin. Hemoglobin is then transported around the body by the blood cells, and oxygen is released wherever it is needed to allow the conversion of carbohydrates (sugars) into energy.

The main source of iron is red meat. Other sources include: meats, some fish, beans, dried fruit, spinach.

The FootnoteThe Footnote

Examples of DVs versus %DVs*Examples of DVs versus %DVs*

The Percent Daily ValueThe Percent Daily Value

The % DV is based on The % DV is based on 100% of the daily value 100% of the daily value for for eacheach nutrient. nutrient.

What’s High? What’s Low? What’s High? What’s Low? Do You Have to Calculate to Know?Do You Have to Calculate to Know? Footnote

The % DV Does the Math for YouThe % DV Does the Math for You

Look here for highs Look here for highs and lows!and lows!

Quick Guide to % DVQuick Guide to % DV

5% DV or less is Low5% DV or less is Low

Limit theseNutrients

Get Enough of theseNutrients

20% DV or more is High

No % Daily ValueNo % Daily Value

TransTrans Fat Fat

SugarsSugars

ProteinProtein

Read the Nutrition Facts Label Read the Nutrition Facts Label For Total SugarsFor Total Sugars

Plain Yogurt Fruit Yogurt

Look at the Ingredient List Look at the Ingredient List for Added Sugarsfor Added Sugars

Plain YogurtPlain Yogurt

INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK,

WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.

Fruit YogurtFruit Yogurt

INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. L. ACIDOPHILUSACIDOPHILUS CULTURES CULTURES

Calcium In Your Calcium In Your Daily DietDaily Diet

CalciumCalcium

Calcium CalculationCalcium Calculation

100% DV = 1,000mg calcium 30% DV = 300mg calcium = one cup of milk130% DV = 1,300mg calcium = daily goal for

teens