WHAT’S ON THE LABEL?

Lance McCullough

www.FitnessResults.Com(909) 608-1780

Reading Labels

Fiber One 80 Calorie Cereal

Nutritional Facts

Understanding the Label Nutritional labels are based off of a 2,000

calorie diet.

The label does the math for you based on your “Daily Values”

Serving Size

Look at…- Actual serving size

- How many servings per container

- How many servings you might eat

Calories and Calories from Fat

Calories How much energy you get from the food The number of servings you consume

determines the number of calories you actually eat.

Calories are normally based off of 2,000 a day Low: 40 Calories Moderate: 100 Calories High: 400 Calories

Fat•Total Fat•Saturated Fat•Trans Fat•Polyunsaturated Fat•Monounsaturated Fat• These fats are GOOD

Fat Facts Look for the “Fat” contents at the top of

your label

Experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible.

Cholesterol

Cholesterol Low Cholesterol: Levels should be between

180-199

Reduces the risk of heart disease

It is important to watch your cholesterol and sodium intake.

Some medications lower cholesterol, but it’s best to monitor it with a healthy diet.

Sodium

Sodium

May increase your risk of chronic diseases, some cancers, or high blood pressure.

Common sodium is table salt

Potasium

Potassium

Essential for proper functioning of kidneys, heart, muscles, nerves, and digestive system.

Carbohydrates

•Dietary Fibers•Soluble Fiber•Sugars•Other Carbohydrates

Carbohydrates

Best source of carbs are from wheat, vegetables, fruit, and beans

Protein

Protein Current scientific evidence indicates that

protein intake is not a public health concern for adults and children over the age of 4 years old.

A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed.

Vitamins

•Vitamin A•Vitamin C•Calcium•Iron•Vitamin D

Vitamins Most Americans don’t receive enough

vitamins.

Vitamins will help improve your health and reduce the risk of disease.

Ingredients

Important to remember… Ingredients are listed in descending order

of weight (from most to least)

Food Pyramid

The Eat Well Plate