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Now that most foods in the grocery store have a new nutrition label, eating healthfully is simplified.
Look for the label that says, "Nutrition Facts", and you can be confident that the nutrition information
is accurate and meets new standards.
You can use the information contained on the food labels to help you design a healthful eating plan that's
right for you!
Serving size
Serving sizes are based on amounts people actually eat, and similar food products now have similar serving sizes making it easier to comparison shop.
Calories
Use this figure to see how serving of this product fits into your Ideal Daily Caloric Intake.
Total Fat
Use the table on the bottom of the label to help determine your maximum intake. For healthful eating, choose foods with a big difference between the total number of calories and the number of calories from fat. NO more than 30 percent of total calories should be from fat. This means you should select foods with three or fewer grams of fat per 100 calories.
Saturated Fat
Lower your intake of saturated fat to less than a third of your total daily fat intake. Too much unsaturated fat can lead to heart disease.
Cholesterol
Aim for less than 300mg of cholesterol per day. Too much cholesterol can also help lead to heart disease.
Sodium
Whether you call it "salt or sodium," it can still contribute to high blood pressure. Aim for 2,400 mg per day or less.
Total Carbohydrate
Choose high carbohydrate foods such as whole grain breads, potatoes, fruits and vegetables over sugar-rich foods such as candy and soft drinks.
Dietary Fiber
Roughage can be found in many different foods, such as fruits, vegetables, whole grain foods, dried beans and peas, all fiber sources that can help reduce the risk of heart disease and cancer.
Protein
Animal protein is a potent source of fats (particularly saturated fat) and cholesterol. Eat small servings 3 (oz) of lean meat, fish and poultry, and reach for skim or low fat milk, yogurt and cheese. Weekly consumption of red meats should not exceed 8-9 ounces.
Vitamins and Minerals
Eat a variety of foods that achieve 100 percent of your Daily Value of these important vitamins and minerals.
Daily values
Use the Daily Values listed at the bottom of the label.
Old Terms, New Definitions
When you see certain words or phrases on food packages these days, you can be sure they mean what they say.
- Fat Free: less than 1/2 gram of fat per serving
- Low Fat: 3 grams or less of fat per serving
- Low Saturated Fat: 1 gram or less per serving
- Lean and Extra lean: meats, poultry and seafood that have less than 10 grams of fat, 4 grams of saturated fats and 95 mg of cholesterol per serving are considered lean. Extra lean meats have less than 5 grams of fat, 2 grams of saturated fat and 95mg of cholesterol per serving.
- Lite or Light: 1/3 fewer calories or 50 percent less fat than the reference food, or the sodium content of a low calorie, low fat product has been reduced by 50 percent.
- Cholesterol Free: Less than 2 mg cholesterol and 2 mg or less of saturated fat per serving.
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