Sunday, October 7, 2012

How to understand and use nutrition facts

Sample Label for Macaroni & Cheese
#1. Start Here with the serving size. Title and Serving Size Information section of label, with number of servings.
#2. Calories from Fat. Calorie section of label, showing number of calories per serving and calories from fat.
#3. Limit These Nutrients: Total Fat, Saturated Fat, Cholesterol, and Sodium. Total Fat, Saturated Fat Cholesterol, Sodium with Total Carbohydrate section of label, with quantities and % daily values. #6. Quick Guide to %DV.
#4. Get Enough of These Nutrients: Dietary Fiber, Vitamin A, Vitamin C, Calcium, and Iron. Remaining Carbohydrates, including Dietary Fiber and Sugars, Protein, Vitamin A, Vitamin C, Calcium and Iron section of label with % daily values, and quantities for fiber, sugar and protein. #6. Quick Guide to %DV: 5% or less is Low / 20% or more is High.
#5. The Footnote, or Lower part of the Nutrition Facts Label. Footnote section of label, indicating quantities of total fat, saturated fat, cholesterol, sodium, total carbohydrate, and dietary fiber for 2000 and 2500 calorie diets.






image of circle 1 The Serving Size



The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown in the sample label.

Example
Single Serving %DV Double Serving %DV
Serving Size 1 cup (228g) 2 cups (456g)
Calories 250 500
Calories from Fat 110 220
Total Fat 12g 18% 24g 36%
Trans Fat 1.5g 3g
Saturated 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 10g
Protein 5g 10g
Vitamin A 4% 8%
Vitamin C 2% 4%
Calcium 20% 40%
Iron 4% 8%


Click here to learn more: Decipher nutrtion labels
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