1. Reading Labels

2. Why Read Labels? To be informed about the products we purchase. To help us distinguish between nutrient dense foods and non-nutrient dense foods. To compare foods to one another.

3. Label Facts Labels contain information about daily nutrient recommendations for the average adult individual. These recommendations are reflected by the Daily Value.

5. Label Definitions Daily Value (DV): Is a reference value for calories and selected nutrients based on dietary recommendations for the average healthy adult. It allows the consumer to make judgments about the nutritional value of the food It allows the consumer to compare nutritional content of different foods.

6. Reference Values Reference values used for the DV: Kcal: 2000 Total Fat: 65grams Sat Fat: 20g Cholesterol: 300mg Sodium: 2400mg Total Carbohydrate: 300g Fiber: 25g

8. What Labels Tell Us What constitutes a serving How many servings in a package (this can be tricky!) Ingredients The Daily Value (based on ONE serving) for the following: Kcal Protein, total fat, saturated fat, carbohydrate, sugar Fiber Sodium Cholesterol Selected vitamins and minerals

9. Ingredients “First is Most” Look at the first ingredient. Look at other ingredients in the list to get an idea of it’s nutritional value.

12. Other stuff found on the label Nutrient Claims Statements that characterize the quantity of a nutrient found in a food. “High in Fiber” “ Good Source of Calcium” Must adhere to FDA definitions.

13. Other stuff found on the label Health Claims Statements that characterize the relationship between a nutrient and a disease. “Fiber can reduce your risk for cancer” “Calcium can prevent osteoporosis” Must produce scientific evidence to FDA.

14. Other stuff found on the label Structure-Function Claims Statements that characterize the relationship between a nutrient its role in the body. “Fiber promotes a healthy colon” “Calcium builds strong bones” No scientific evidence needed

15. How to Select Healthy Foods Using the Food Label Low fat: 3g or less per 100 kcal Low sodium: less than 200 mg Low cholesterol: less than 20mg Low sugar: less than 5 grams Good source of fiber: 5 grams or High daily value of vitamins (20%) and minerals (10%) Evaluate claims with care