Reading LabelsReading Labels

Why Read Labels?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.

Label FactsLabel Facts

Labels contain information about daily nutrient recommendations for the

average adult individual.

These recommendations are reflected by the Daily Value.

Label DefinitionsLabel 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.

Reference ValuesReference Values

Reference values used for the DV:Kcal: 2000Total Fat: 65gramsSat Fat: 20gCholesterol: 300mgSodium: 2400mgTotal Carbohydrate: 300gFiber: 25g

What Labels Tell UsWhat 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

IngredientsIngredients

“First is Most” • Look at the first ingredient.• Look at other ingredients in the list to

get an idea of it’s nutritional value.

Other stuff found on the labelOther 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.

Other stuff found on the labelOther 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.

Other stuff found on the labelOther 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

How to Select Healthy Foods How to Select Healthy Foods Using the Food LabelUsing 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