Decoding the Label

How to Understand and Use the

Nutrition Facts Label

Overview of the Label

• Serving Sizes• Calories and Calories

from Fat• Nutrients with % Daily

Value• Footnote (Only found

on larger packages)

The Serving Size

• Stated in Household and Metric Measures

Calories

• Labels include the total calories as well as the calories from fat

• General Guide to Calories:– 40 calories is low– 100 calories is moderate– 400 calories or more is high

The Nutrients

• Limit These Nutrients

• Get Enough of These

The Footnote

• Based on 2,000 and 2,500 calorie diets

• Only found on larger packages

DVs Compared to %DVs

Nutrient DV %DV Goal

Total Fat 65g 100% DV Less Than

Sat. Fat 20g 100% DV Less Than

Cholesterol 300mg 100% DV Less Than

Sodium 2400mg 100% DV Less Than

Total CHO 300g 100% DV At Least

Dietary Fiber

25g 100% DV At Least

Percent Daily Value (%DV)

• Based on Daily Value recommendations

• Only for a 2,000 calorie diet

Nutrients Without a %DV

• Trans Fats

• Protein

• Sugars

Ingredient Statement

• List of ingredients found in the food product

• Listed in descending order by weight, from the most to the least

Eat Smart – Read the Label

• Be informed.

• Determine the best choices.

• Eat a variety of foods.

References

• U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition - www.cfsan.fda.gov

• Keeping Up with the Changing Food Label: International Food Information Council (IFIC) – www.ific.org

Presentation Developed By:

Cathy Agan, Extension Agent (FNP)

Ouachita Parish