THE NUTRITION LABEL THE NUTRITION LABEL E asy Ways to Use the Label For Healthy Eating For more information, please contact: Food and Drug Administration Center for Food Safety and Applied Nutrition Office of Nutritional Products, Labeling, and Dietary Supplements

One or Two Servings? Single%Double% ServingDVServingDV Serving Size1 cup (228g)2 cups (456g) Calories Calories from Fat Total Fat12g18%24g36% Trans Fat1.5g 3g Saturated Fat3g15% 6g30% Cholesterol30mg10%60mg20% Sodium470mg20%940mg40% Total Carbohydrate31g10%62g20% Dietary Fiber 0g 0% 0g 0% Sugars 5g10g Protein 5g10g Vitamin A 4% 8% Vitamin C 2% 4% Calcium20%40% Iron 4% 8%

General Guide to Calories* 40 Calories is low 100 Calories is moderate 400 Calories is high *Based on a 2,000-calorie diet.

The Footnote

The Percent Daily Value The % DV is based on 100% of the daily value for each nutrient.

Quick Guide to % DV 5% DV or less is Low Limit these Nutrients Get Enough of these Nutrients 20% DV or more is High

Look at the Ingredient List for Added Sugars Plain Yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. Fruit Yogurt INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES

Front of the Package: Vocab –Light – product has 1/3 fewer calories or ½ the fat than a similar product –Reduced – has at least ¼ less of a nutrient than a similar product –Good Source – product has 10-19% of the Daily Value for a nutrient

Front of the Package Marketing –Organic/ Natural This does not mean that it is a healthy option. It just means that the food was grown without pesticides, etc Can still be very unhealthy (high fat, sodium, sugar, etc) –No Trans Fat No foods are made with trans fat anymore, so they are just trying to seem healthy –“Made with Real __” Read the label because they can have a DROP of the real stuff (being made mostly of the fake stuff) and still say this. –Sugar Free Often sugar substitutes are used (which is just as bad) Or there is more fat/ sodium to increase the flavor