1. Understanding Food Labels
Food labels provide:
Standardized serving sizes
Nutrition labeling for packaged foods
Concise information for cholesterol, dietary fiber, fats including trans fat, and other nutrients
Health claims for certain nutrients and diseases
% Daily Value for various nutrients in a daily diet
Standardized definitions for nutrient claims, such as low-sodium, cholesterol free, and sugar free
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

2. Understanding Food Labels
Mandatory Information
Common name of food
Net weight of food
Ingredients listed in order
of predominance
Name and address of producer
or manufacturer
Nutrition label information
Food allergens information (as per Food Allergen Labeling and Consumer Protection Act of 2004)
Ingredients: water, anchovies, salt,
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

3. Understanding Food Labels
Voluntary Information
Brand name of the food
Picture of the food
Recipes using the food
Coupons
History of the company
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

4. Food Label Start Here Quick Guide to DV Limit These 5% or less is low
Nutrition Facts
Start Here
Serving Size 7 cup (228g)
Servings Per Container 2
Amount Per Serving
Check Calories
Calories 250
Calories from Fat 110
% Daily Value*
Total Fat 12g
18%
Quick Guide to DV
Saturated Fat 3g
15%
Limit These
Trans Fat 3g
Cholesterol 30mg
10%
Sodium 470 mg
20%
5% or less is low
Total Carbohydrate 31g
10%
Food Label
Dietary Fiber 0g 0%
Sugars 5g
20% or more is high
Protein 5g
Get Enough of These Nutrients
Vitamin A 4%
Vitamin C 2%
Calcium
20%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Calories:
Less than
2,000
65g
20g
300mg
2,400mg
300g
25g
2,500
80g
25g
300mg
2,400mg
375g
30g
Footnote
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

5. Nutrition Facts Nutrition Facts Title Serving Size % Daily Value
Similar food products have similar serving sizes to make it easier to compare foods. Serving sizes are based on amounts people typically eat.
Nutrition Facts Title
The title “Nutrition Facts” signals the nutrition information.
Nutrition Facts
Serving Size 7 cup (228g)
Servings Per Container 2
Amount Per Serving
Calories 250
Calories from Fat 110
% Daily Value*
% Daily Value
Shows how a food fits into a 2,000 calorie reference diet. Consumers con use % Daily Value to compare foods and see how the amount of a nutrient in a serving of food fits in a 2,000 calorie reference diet.
Total Fat 12g
18%
Saturated Fat 3g
15%
Trans Fat 3g
Cholesterol 30mg
10%
Label Information
The nutrient list covers those most important to your health. Some of this information may have been on older labels, but it is now required.
Sodium 470 mg
20%
Total Carbohydrate 31g
10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4%
Vitamin C 2%
Calcium
20%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Calories:
Less than
2,000
65g
20g
300mg
2,400mg
300g
25g
2,500
80g
25g
300mg
2,400mg
375g
30g
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

6. Nutrition Facts Daily Values Footnote Vitamins and Minerals
Serving Size 7 cup (228g)
Servings Per Container 2
Amount Per Serving
Calories 250
Calories from Fat 110
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Trans Fat 3g
Daily Values Footnote
Daily Values are the label reference numbers. These numbers are set by the government and are based on current nutrition recommendations. Some labels list the daily values for a daily diet of 2,000 and 2,500 calories. Your own nutrient needs may be less than or more than the Daily Values on the label.
Cholesterol 30mg
10%
Sodium 470 mg
20%
Vitamins and Minerals
Only two vitamins, A and C; and two minerals, calcium and iron, are required on the food label. A food company can voluntarily list other vitamins and minerals in the food.
Total Carbohydrate 31g
10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4%
Vitamin C 2%
Calcium
20%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Calories:
Less than
2,000
65g
20g
300mg
2,400mg
300g
25g
2,500
80g
25g
300mg
2,400mg
375g
30g
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

7. Why do some food packages have a short or abbreviated nutrition label?
Nutrition Facts
Serving Size 7 cup (228g)
Servings Per Container 2
Amount Per Serving
Calories 250
Calories from Fat 110
% Daily Value*
Total Fat 12g
18%
Saturated Fat 3g
15%
Trans Fat 3g
Why do some food packages have a short or abbreviated nutrition label?
Cholesterol 30mg
10%
Sodium 470 mg
20%
Total Carbohydrate 31g
10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4%
Vitamin C 2%
Calcium
20%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Calories Per Gram Footnote
Some labels tell the approximate number of calories in a gram of fat, carbohydrate, and protein.
Calories:
Less than
2,000
65g
20g
300mg
2,400mg
300g
25g
2,500
80g
25g
300mg
2,400mg
375g
30g
Total Fat
Sat Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Calories per gram:
Fat 9 * Carbohydrate 4 * Protein 4
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

8. Label Reading for Allergens
According to the Food Allergen Labeling and Consumer Protection Act of 2004, the Food and Drug Administration mandated that all foods manufactured after January 1, 2006 be required to list the top eight food allergens on the food label using plain language. This information must be listed as an ingredient or in boldface after the ingredients.
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

9. Label Reading for Allergens
Find and read the complete label and ingredients listing.
Pay attention to ingredients listed in boldface, parenthesis, and listed below the ingredients.
The 8 most common food allergens are
Milk
Eggs
Fish
Crustacean shellfish
Tree nuts
Peanuts
Wheat
Soybeans
Look at boldface ingredients after the word CONTAINS for allergens
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

10. Food Label Claims Calorie free Low calorie Light or Lite Fat free
Less than 5 calories
Low calorie
40 calories or less
Light or Lite
1/3 fewer calories or 50% less fat: if more than half the calories are from fat, fat content must be reduced by 50% or more
Fat free
Less than ½ gram fat *
Low fat
3 grams or less fat** T
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

11. Food Label Claims Lean Extra Lean Low Cholesterol Light in sodium
Less than 10 g fat, 4 g saturated fat, and
95 mg cholesterol **
Extra Lean
Less than 5 g fat, 2 g saturated fat, and 95 mg of cholesterol **
Low Cholesterol
20 mg or less cholesterol and 2 gm or less
saturated fat**
Light in sodium
50% less sodium
Low sodium
140 milligrams or less sodium** T
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

12. Food Label Claims Very Low Sodium Sodium free Unsalted Sugar Free
35 milligrams or less sodium**
Sodium free
Less than 5 milligrams sodium*
Unsalted
No salt added during processing
Sugar Free
Less than ½ g sugar *
Cholesterol free
Less than 2 milligrams cholesterol and 2 grams or less saturated fat*
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

13. Food Label Claims Low cholesterol Enriched or fortified Good Source
20 milligrams or less cholesterol and 2 grams or less saturated fat*
Enriched or fortified
Altered food that provides at least 10% more of the Daily Value of a nutrient as compared to another food
Good Source
Provides 10-19% of the Daily
value of a nutrient
High
Provides at least 20% of the Daily
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.

14. Food Label Claims
* Per Reference Amount (standard serving size)
Some claims have higher nutrient levels for main dish products, such as frozen entrees and dinners.
** Per 50 g for products with small serving size
Reference Amount is 30 g or less or 2 ST or less. T
Copyright © Notice: The materials are copyrighted © and trademarked ™ as the property of The Curriculum Center for Family and Consumer Sciences, Texas Tech University.