Most food and drink packages are now required to have labels with nutrition facts that are quite useful.  Please click here first to review Program Expectations before jumping into Session 4.   After you are done, use the "Back" button on your browser to return to this spot.

So are you ready to start learning about food and drink labels?  The labels provides nutritional information for a typical single serving.  In general, limit the nutrients 3-5,  highlighted in yellow in the sample food label discussed here in detail for boil-in-bag white rice.  Start  using this type of  information to improve the estimate of food and drink calories you consume that you have been recording in your Daily Food & Activity Record available under Daily Calorie Balance on the top frame.


1. Serving size
This is the food's suggested serving size based on an average portion.  All values given on the label are based on a serving of this size. The serving size may be by volume (i.e., cup, tablespoon) or weight (i.e., gram, ounce). It might also include number of items (i.e., number of chips). Of course, the suggested serving size might not be close to what you're used to eating. So gage how close the serving size is to what you usually eat, and calculate the calories and nutrients of your usual-sized serving.

The serving size is consistent among like products.  For example, all cereals would have the same 1-cup serving size.

Servings per container -- This is the number of servings in the package. Watch this carefully, since sometimes you might assume a package is just 1 serving and that the calories and fat are reasonable. However, the entire package might be 2 servings and double the calories and fat you thought you were eating.
 
  2. Calories/Calories from Fat

The Calories line lists the total amount of calories in the serving. Calories from Fat lists only calories coming from fat.

The remaining sections on the food label tell you what percentage of the total recommended daily intake of nutrients a food gives you if you eat 2,000 calories a day.
 
  3. Total Fat

The fat amounts will be given in grams and Percent of Daily Value. The Total Fat will be broken down into the three types of fat: saturated, polyunsaturated and monounsaturated. Saturated fat is fat of animal origin and is the most harmful for you since too much of it can lead to heart disease.

Calories from fat should be 30% or less of your total daily calories, and grams of saturated fat should be less than one-third of your total grams of fat.
 
  4. Cholesterol

Too much cholesterol is also harmful and can lead to heart disease.  Try to keep the amount of dietary cholesterol to 300 milligrams (mg) or less per day.

Click here for more information about fats and dietary cholesterol.  After you are done, use the back button on your browser to come back to this spot.
 
  5. Sodium (salt)

Common table salt contains the mineral sodium.  Sodium, which you get mainly from salt, plays an essential role in regulating fluids and blood pressure. Many studies have shown that a high sodium intake is associated with higher blood pressure.

The recommended daily amount of sodium is 2,400 mg or less per day. If your doctor has you on a low-salt diet, the amount you're allowed may be much less.

Click here for more information about sodium.  After you are done, use the back button on your browser to come back to this spot.
 
  6. Total Carbohydrate

Look for high numbers for total carbohydrates and dietary fiber and low numbers for sugars. Complex carbohydrates (i.e., whole grains) give you long-lasting energy. Simple carbohydrates (sugars) elevate the blood sugar quickly, then are used up.
 

7. Dietary Fiber

Dietary Fiber is part of the Total Carbohydrate section.  A diet high in fiber can help fill you up, thus reducing the total amount you eat. Whole grains and many raw fruits and vegetables are examples of high-fiber foods.  Eating plenty of fiber-containing foods, may reduce your risk of coronary heart disease, bowel disease and possibly some type of cancer.  The high fiber content of many whole grains may also help you to feel full with fewer calories.  Fiber is best obtained from foods like whole grains, fruits, and vegetables rather than from fiber supplements for several reasons: there are many types of fiber, the composition of fiber is poorly understood, and other protective substances accompany fiber in foods.

Click here for more information on fiber and how to increase it in your diet.  After you are done, use the back button on your browser to come back to this spot.
 
 

8. Sugars

Sugar is part of the Total Carbohydrate section. Since the early 1990s, Americans have increased their calorie intake. This increase has come largely from an increased intake of carbohydrates, mainly in the form of added sugars. Added sugars are sugars and syrups added to foods in processing or preparation, not the naturally occurring sugars in foods like fruit or milk.

Click here for more information about sugars.  After you are done, use the back button on your browser to come back to this spot.
 
  9. Protein

Protein comes from poultry, fish, meat, eggs, mild, cheese, nuts, beans, grains and some vegetables. You need about 45-60 grams of protein a day.
 
  10. Vitamins and Minerals

Your goal is to get 100% of these in your diet each day.  Most foods won't give you all you need of any one vitamin or mineral. Women, in particular, need to note the calcium amount in foods and make sure they get the recommended amount per day.  Some people need a vitamin-mineral supplement to meet specific nutrient need. e.g. older adults and pregnant women have special nutritional needs. Discuss your need for a vitamin supplement with your doctor. (High doses of vitamins and minerals can be harmful.)
 
  11. Percent Daily Value

The "Percent Daily Value" (DV) is based on a 2,000-calorie per day diet. The Percent Daily Value is the percentage of each nutrient recommended to meet the needs of the average person each day.  5% or less is low.  20% or more is high.

Just under the Percent Daily Value the amount of Calories per Gram is given.  Note that fats are very calorie dense. Gram per gram, fats contain 5 more calories than carbohydrates and proteins.
 
 

Ingredients

The ingredients list isn't part of the Nutrition Facts Label, but it does contain important information.  Items are listed by weight, from most to least.  Sometimes common ingredients like sugar are added in several different forms. If butter, oil, lard, cream, cheese or meat is at the top of the list, the product is likely to be high in fat and maybe high in cholesterol.