| > | | | | see theserving size and the number of servings in the |
| | | | package. The restof the nutrition information in the label |
| Whether you're concerned about cancer, | | | | is based on oneserving. |
| cardiovascular disease,diabetes, or simply losing weight, | | | | Calories, Calories From Fat and Percent Daily Values |
| you want to eat a healthy dietand focus on foods that | | | | This part of a food label provides the calories per |
| are high in vitamins, minerals, andphytonutrients, and | | | | serving andthe calories that come from fat. If you |
| balanced in fats, carbs, proteins. | | | | need to know the totalnumber of calories you eat |
| There is only one way to incorporate healthy foods | | | | every day or the number of caloriesthat come from |
| into our dietand that is to make the decision to do it! | | | | fat, this section provides that information.Remember |
| Practical informationabout the nutrition and safety of | | | | that this part of the label doesn't tell you whether |
| the foods we consume isabsolutely vital in making this | | | | youare eating saturated or unsaturated fat. |
| decision. | | | | On the right side of a food label, you'll see a column |
| One way to learn more about what we eat, is to | | | | that listspercentages. These percentages refer to the |
| snoop around thesupermarket. Check-out package | | | | percent daily values(%DV). Percent daily values tell |
| labels to see what manufacturesare adding (or | | | | you how much of something,whether it's fat, sugar or |
| removing) from the foods we eat. Read theinformation | | | | vitamin A, one serving will give youcompared to how |
| on the package and start making comparisons | | | | much you need for the entire day. It will helpyou gauge |
| todetermine which foods are the best for YOU. Know | | | | the percentage of a nutrient requirement met by |
| aboutnutritional labeling and the sometimes sneaky | | | | oneserving of the product. One way to use this |
| ways thatmanufacturers have of hiding what is in the | | | | section of the labelis when you comparison shop. For |
| food. Know andunderstand ingredient declarations, how | | | | example, if you're concernedwith sodium, you can look |
| they are used, and whata few of the "technical" terms | | | | at two foods and choose the food withthe lower % |
| mean. Are the unfamiliaringredients good or bad for | | | | DV. Are you trying to eat a low-fat diet? Look |
| your health? | | | | forfoods that have a lower percent daily value of fat. |
| Since 1994 food manufacturers have been required by | | | | The %DV is based on how much or how little of the |
| the Food andDrug Administration (FDA) to include food | | | | key nutrientsyou should eat whether you eat 2,000 or |
| labels (or NutritionFacts labels) on product packaging | | | | 2,500 calories a day. Soif you eat a 2,000-calorie diet, |
| so that consumers haveaccurate nutritional information | | | | you should eat less than 65grams of fat in all the |
| about the food they purchase.But food labels are | | | | foods you eat for the day. If you'reeating 12 grams of |
| more than just a federal requirement — | | | | fat in your one serving of macaroni and |
| onceyou understand the information they provide, you | | | | cheese(remember that's one cup), you can calculate |
| can use foodlabels as a guide to planning healthier | | | | how much fat youhave left for the day. You can use |
| meals and snacks. | | | | the bottom part of the foodlabel in white to compare |
| Food labels are required on almost all foods, except | | | | what you are eating to the % DV you'reallowed for |
| those thatdon't provide many nutrients such as coffee, | | | | that nutrient, whether it's fat, sodium or fiber. Ifyou need |
| alcohol and spices.Although some restaurants provide | | | | more or less than 2,000 or 2,500 calories, you'll needto |
| information about the food theyserve, they aren't | | | | adjust this accordingly. |
| required to have labels. The FDA recommendsthat | | | | The information contained in this article is for |
| sellers provide nutritional information on produce, | | | | educational purposes only and is not intended to |
| meat,poultry and seafood, but it's strictly voluntary. | | | | medically diagnose, treat or cure any disease. Consult |
| What Is a Serving? | | | | a health care practitioner before beginning any health |
| At the top of a food label under Nutrition Facts, you'll | | | | care program. |