Healthy Living | 15
FOOD LABELS
LEARNING TO READ NUTRITION LABELS HELPS
WHAT YOU NEED TO KNOW
YOU DETERMINE THE AMOUNT OF CALORIES
AND NUTRIENTS IN ONE SERVING OF FOOD. THIS HELPS YOU MAKE HEALTHY AND BALANCED FOOD CHOICES.
hen reading
Serving Size Percent Daily Value
labels, take note
A serving size is the amount of The nutritional label provides
Nutrition Facts
food that contains the nutrients a list of percentages that tell Wof the serving
Serving Size 1 Cup (53g/1.9 oz.)
listed on the label. Eating you how much of a certain
size, which is usually the
Servings Per Container About 8
large portions can contribute nutrient a serving of food
to weight gain because as the contains compared to how fi rst thing listed. Be careful
portion size increases, you’re much of it you should eat daily.
Amount Per Serving
— sometimes the predicted
also eating more calories. Some The Percent Daily Value is
Calories 200 Calories from Fat 40
labels show reduced serving based on a daily diet of 2,000 serving size is much less
sizes to make the food seem calories. You will need to %Daily Value*
than your actual portion
low-calorie or low-fat. If you adjust the percentages if you
Total Fat 4.5g 7%
double a serving size, you’re eat more or less than 2,000 size to make food seem
Saturated Fat 0g 0%
also doubling all the other values calories per day.
lower in calories or fat. For
on the nutritional label.
Trans Fat 0g
example, a serving of potato Sodium
Cholesterol
Cholesterol 0mg 0%
Sodium is a mineral that the
chips may only be seven
Sodium 140mg 6%
Limit your total cholesterol body needs in small amounts.
chips for 140 calories.
intake to less than 300mg per One teaspoon of salt contains
Potassium 260mg 7%
day (and less than 200mg per approximately 2,300mg of
Total Carbohydrate 36g 12%
day if you have heart disease sodium. The suggested intake
A certain amount of
Dietary Fiber 8g 32%or high cholesterol). of sodium for adults is the
equivalent of about one teaspoon
carbohydrates, fats, fi ber,
Potassium
Sugars 12g
of salt per day (including the
protein, vitamins and Protein 9g 11%
sodium already in foods before
Potassium plays an important
salt is added in cooking or at
minerals are recommended role in controlling the water
Vitamin A 0% • Vitamin C 0%
the table), but most Americans
balance of the body. A diet
each day. Unhealthy
consume almost double that
that includes bananas,
Calcium 0% • Iron 8%
amount, or an average of
ingredients, such as trans avocados, nuts, leafy greens,
* Percent Daily Values are based on a 2,000 calorie diet. 4,000mg of sodium a day.
milk, orange juice and
and saturated fats, should be Your daily values may be higher or lower depanding on your
potatoes will help maintain
calorie needs
Carbohydrateslimited. Learn more about fats
healthy levels of potassium.
Calories: 2,000 2,500
The United States Department Carbohydrate-rich foods
on p. 8. The nutrition label
Total Fat Less than 65g 80g
of Agriculture (USDA) are sugars and starches
Cholesterol Less than 300mg 300mg
provides a list of percentages recommends that the average which provide energy for all
Sodium Less than 2,400mg 2,400mgAmerican consume 4,044mg body functions. Sources of
(called the Percent Daily
of potassium each day. Potassium 3,500mg 3,500mg carbohydrates include grains,
Value) that tell how much of
Total Carbohydrate 300g 375g
bread, rice, pasta, potatoes,
Fiber Protein 50g 65g
fruits and vegetables. Most
a certain nutrient one serving
fi ber is a form of carbohydrate
Fiber aids in digestion and
of food contains and how
lowers your risk of diabetes and
Vitamins A, C and E
that is not well digested, so
does not provide energy. Avoid
heart disease. Men should get much of that nutrient you
Vitamin A is associated with vision development carbohydrates from simple
at least 38g of fi ber per day,
should consume daily. and cellular growth and maintenance. Vitamin C sugars, fructose or corn syrup
while women should consume
helps the body form collagen (which is the main added to foods. These have
at least 25g. Men and women
protein used as connective tissue in the body) in little nutritional value, but
over 50 should eat high-fi ber
When eating store-bought blood vessels, bones, cartilage and muscle. Vitamin plenty of empty calories.
breads and cereals (check
E is an antioxidant, which is a nutrient that helps
the labels to see there is 3g foods, be sure to look at
fi ght damage to the cells in the body.
fi ber per slice for bread). In
Protein
the label to see what is in
the bigger picture lots of fi ber
Calcium
Protein is required by the body
comes from recommended a serving. When eating
for the growth, maintenance and
servings of vegetables, fruit, Your body needs calcium to build strong bones
repair of all cells, but adults don’t
out, look online for the
and whole grains. and teeth in childhood and adolescence. As an
need very much to stay healthy.
adult, you need calcium to maintain bone mass. nutritional information and
Vitamins and Minerals
Dietary sources of protein include
According to the USDA, the average American adult
meats, eggs, nuts, grains, legumes
choose what you’ll eat before
(eating roughly 2,000 calories per day) should get
and dairy products (such as milk The nutrition label usually lists
1,136mg of calcium each day.you go. If you’re having a
and cheese). Adults only need 0.8g vitamin A, vitamin C, calcium
and iron. Try to get more of
three-course meal, make
Magnesium
of protein per kilogram of body
weight per day— which means these nutrients in your daily diet,
at least one of the courses
about 1.5 oz for a 130 lb. woman, as well as other vitamins and Magnesium is a nutrient that helps your body
or about 2 oz for a 180 lb. man. minerals that are not listed on produce energy, and helps your muscles, arteries
super healthy with either a
Growing children and adults who the label. These vitamins and and heart work properly. According to the USDA,
garden salad as an appetizer
are exercising to build muscles minerals include potassium, the average American adult should get 380mg of
need more protein.magnesium and vitamin E. magnesium each day.
or a fruit salad for dessert.
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