Wednesday, January 25, 2012

THE BASICS OF 

THE NUTRITION FACTS PANEL

The following is the quick guide to reading the Nutrition Facts Panel created by www.eatright.org The Academy of Nutrition and Dietetics.
Sample Nutrition Facts Panel

Start with the Serving Size

  • Look here for both the serving size (the amount for one serving) and the number of servings in the package.
  • Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories and Fat

  • Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan:
  • Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
  • Percent DV are for the entire day, not just one meal or snack
  • You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values

  • 5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium.
  • 20 percent or more is high. Aim high in vitamins, minerals and fiber.

Limit Fat, Cholesterol and Sodium

Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.
  • Total fat includes saturated, polyunsaturated, monounsaturated and trans fat. Limit to 100 percent DV or less per day.
  • Saturated fat and trans fat are linked to an increased risk of heart disease.
  • High levels of sodium can add up to high blood pressure.
  • Remember to aim for low percentage DV of these nutrients.

Get Enough Vitamins, Minerals and Fiber

  • Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
  • Choose more fruits and vegetables to get more of these nutrients.
  • Remember to aim high for percentage DV of these nutrients.

Additional Nutrients

You know about fat and calories, but it is important to also know the additional nutrients on the Nutrition Facts Panel.
  • ProteinMost Americans eat more protein than they need, so a percentage Daily Value is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts.
  • CarbohydratesThere are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.
  • SugarsSimple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose) or come from refined sources such as table sugar (sucrose) or corn syrup.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish or limit added sugars or people who prefer vegetarian eating. 

**THE ABOVE FOOD LABEL INFORMATION IS FROM WWW.EATRIGHT.ORG THE ACADEMY OF NUTRITION AND DIETETICS**

Let this information from the National Heart Lung and Blood Institute sum up the information from the Academy of Nutrition and Dietetics.
Nutrition facts label from macaroni and cheese dinner


Health and NUtrienT 
Claims

Why Focus On Packaging and labels?
So you can understand what nutrients are in the foods you choose and how to make wise  Food decisions for your health.

Health Claims

A "health claim," based on the United States Department of Agriculture (USDA) definition indicates it is a claim with two components:

             1. A substance (a food, food component, or dietary supplement)
             2. A disease or health-related condition. 

The Nutrition Labeling and Education Act (NLEA), Food and Drug Administration Modernization Act (FDAMA), and the Consumer Health Information for Better Health Initiative are the three acts developed for the Food and Drug Administration. These are the governmental regulations set by the FDA to ensure claims have sound scientific evidence supporting the truth of a proposed health claim. However, this does not mean a claim can not be misleading.  Remember it is a CLAIM not a FACT. Only certain terms are regulated by the FDA, note there is no regulation on the term “Natural.”

Example: Cheerios May Reduce Your Cholesterol!

Click Here to See: FDA Qualified Health Claim Information

Nutrient Claims

Nutrient claims are based on the level of certain nutrients in a product in accordance with Daily Values. The FDA regulates these with Nutrient Content Claims from the NLEA. Example: low, high, good, less reduced, and free sugar/fat/calroies/cholesterol etc.

Watch Out For…
A reference claim - This claim is when a nutrient is based on a referenced amount not necessarily the suggested serving size.  The amount is altered for the consumer to achieve the claimed nutritional benefit. Be sure to compare the claim amounts with the serving size. 

Things to Consider: Example: How many servings do you really need to obtain a “good” source of fiber.

Want more information? Check these resources...

References:
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)