Label Lingo

Nutrition Facts Label

Serving Size

• The nutrition facts apply to the serving size on the label not all the food in the container typically or the portion you may normally eat
• Be sure to double or triple the amounts on the label if you eat two or three times the serving amount on the label

Calories

• 400 or more calories per serving of a single food item is high

Fat, Cholesterol and Sodium

• Eat foods with 5% or less daily value
• Try to limit consumption to 100% daily value or less for the day
• 20-35% of total calories should come from fat
• Choose foods with 3 grams or less of fat per serving and for a meal 3 grams or less per 100 calories
• Less than 7% (15 grams on a 2,000 calorie meal plan) of fat from saturated fat per day
• Choose foods with zero trans fat - look at the ingredients for hydrogenated fat
• 300 milligrams or less per day of cholesterol for most healthy adults - reduce to 200 milligrams or less per day if LDL "bad" cholesterol is high
• Eating less than 2,300 milligrams of sodium per day may reduce the risk of high blood pressure - may need less with specific chronic illnesses, race or age

Carbohydrates, Dietary Fiber, Vitamins and Minerals

• Eat foods with 20% or more daily value
• Be aware that 100% daily value may or may not be the optimal amount recommended for you. Consult with a registered dietitian and MD for appropriate amount needed
• Total carbohydrates includes dietary fiber, sugars and other carbohydrates
• 20-35 grams per day of dietary fiber is recommended for most healthy adults
• Sugars include naturally occurring fruit and milk sugars, as well as sugars added to the food product. No Recommended Daily Allowance for sugar; suggested no more than 50 grams per day. Read the ingredients to see if sugar is coming from a fruit source.
• Other carbohydrates include starches, organic acids and preservatives.

Ingredients

• Listed in descending order by weight. The ingredients listed at the beginning of the list make up the majority of the product.