Reading Nutrition Labels Serving Size The serving size

Reading Nutrition Labels

Serving Size • The serving size listed tells what a single portion of a food is. • If larger or smaller amounts of the food are taken, use the information on the label to figure out the nutrients for the portion you are going to eat. • Be aware that the serving sizes listed may not be the same as the exchanges on your diet plan.

Calories • Calories are a measure of energy • Typically based on a 2000 calorie diet. This is listed as a footnote at the bottom of each label. • Can be estimated using your energy expenditure, metabolic rate, and specific conditions or nutrient needs.

Fat • Fat is 9 calories per gram. • Total Fat is a measure of both saturated, unsaturated, and trans fat. • Aim for Trans Fat to be 0 g. • Saturated Fat should be limited to 7% of your daily calorie intake. For example, 120 calories of a 2000 calorie diet. • The American Heart Association recommends less than 20% of calorie intake be from fat.

Cholesterol • Cholesterol is a form of fat created only by animals, including humans. • Cholesterol is found in all animal products such as meats, dairy and eggs. • The American Heart Association recommends less than 300 g cholesterol per day for healthy individuals.

Sodium • The American Heart Association recommends no more than 2, 300 milligrams (mgs) a day and an ideal limit of no more than 1, 500 mg per day for most adults. • Sodium content is typically high in in all canned, packaged and preserved foods • ”Low Sodium” = 140 mg or less • “Reduced Sodium” = 25% less sodium than the amount normally found in the regular product

Carbohydrates • Carbohydrates are 4 calories per gram. • Total Carbohydrates are a measure of dietary fiber, natural, and added sugars combined. • Found in any starchy vegetable, bread, dessert, sugar sweetened beverage, or fruit. • For a normal diet, these should comprise 40 -60% of your daily calorie intake.

Fiber • There are two components to fiber: the label includes both, soluble and insoluble, fiber. • Soluble can be found in foods such as oatmeal, beans, lentils, and some fruits and vegetables. • Insoluble can be found in cellulose, based in plants, such as fruits, vegetables, nuts and seeds. • The American Heart Association suggests consuming 25 -30 grams of fiber daily. • A label marketing a “good source of fiber” is going to be >5 grams. • A diet rich in fruits, vegetables, and grain products that contain dietary fiber may reduce the risk of heart disease & promote healthy bowel function.

Sugars • Sugars contain both natural and added sugars. • The new food label will include added sugars which can be added from cane sugar, high fructose corn syrup, etc. • The World Health Organization recommends less than 5% of calories from sugar. This is about 25 grams of added sugar daily for a healthy adult.

Protein • Protein is 4 calories per gram. • Try to make your daily calorie intake 20 -30% Protein. • Protein can be found in animal products such as dairy, meat, and eggs; as well as plant based products such as nuts, beans, and soy. • Labeled as “High Protein” = at least 20% of the energy value of the food is provided by protein.

Micronutrients • Most Americans don't get enough Vitamin D, Calcium, Iron, or Potassium in their diets. • Focus on trying to 100% of the Daily Value per day, based on your calorie intake. • Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions.