Understanding Nutrition Labels
Sections #1-4 and #6 varies with each food product more info may be included if manufacturer desires. Section #5 – Footnote Does not vary is required only on larger packages shows recommended intakes in grams or milligrams is useless to most consumers
Section 1 - Serving Size Amt. the avg. person should consume May or may not be realistic Measure it up. U might be surprised. If your serving size is 2x or 3x then must also remaining values by 2x or 3x
Section 2 - Calories “calorie” defined… But we measure in “Kilocalories” Kcalories 1 Calorie = 1 kcalorie = 1,000 calories If U eat 2x or 3x the serving size then U R getting 2x or 3x the calories How much is normal? •40 Calories is low •100 Calories is moderate •400 Calories or more is high
Section 3 – Limit These Total Fat Saturated Fat Trans Fat Cholesterol Sodium
Section 4 - Strive to get enough of these Dietary Fiber Vitamin A Vitamin C Calcium Iron What seems out of place? What 3 don’t show a % DV? Why not?
Section 6 - Percent Daily Values (%DV): Based on 2,000 calorie daily diet 10% = 1/10th 15% = 1/7th 20% = 1/5th 33% = 1/3rd
Nutrients Without a %DV Trans Fats Protein Sugars
Section 5 - the Footnote Same for all products. Shows recommended intakes by grams or milligrams If you understand concept of % it’s useless
Proposed Changes… Current Proposed
Ingredients Lists Listed in order by weight Sugars often listed separately so as not to appear at front of list
“Sell by” and “Use by” dates Both are for maximum freshness not for safety Products are often safe much longer… *Except fresh meats Almost no laws regulate this. Manufacturer sets their own dates.