Question

You are reading the Nutrition Facts panel on a food label. Explain how to use the serving size, servings per container, Calories per serving, and %DVs for saturated fat, dietary fiber, protein, and calcium to calculate the nutritional profile of the food.

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Answer 1

The information in the main or top section of the sample nutrition label can vary with each food and beverage product; it contains product-specific information (serving size, calories, and nutrient information). The bottom section contains a footnote that explains the % Daily Value and gives the number of calories used for general nutrition advice.

1) Serving Size

• When we look at the Nutrition Facts label, first we need to take a look at the number of servings in the package or servings per container and the size of the serving.
• Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount,

e.g.., the number of grams (g).

• The serving size reflects the amount that people typically eat or drink.
• It is not a recommendation of how much you should eat or drink.

For example, you might ask yourself if you are consuming ½ serving, 1 serving, or more. In the sample label, one serving of pasta equals 1 cup. If you ate two cups, you would be consuming two servings. That is two times the calories and nutrients shown in the sample label, so you would need to double the nutrient and calorie amounts, as well as the %DVs, to see what you are getting in two servings.

It’s important to realize that all the nutrient amounts shown on the label, including the number of calories, refer to the size of the serving. Pay attention to the serving size, especially how many servings there are in the food package.

2. Calories

• Calories provide a measure of how much energy you get from a serving of this food.
• To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories your body uses.
• Your calorie needs may be higher or lower and vary depending on your age, sex, height, weight, and physical activity level.
• The number of servings you consume determines the number of calories you actually eat.
• Eating too many calories per day is linked to overweight and obesity.

3. Nutrients

• Sodium, saturated fat, and added sugars are nutrients listed on the label that may be associated with adverse health effects.
• They are identified as nutrients to get less of.
• Eating too much saturated fat and sodium leads to an increased risk of developing some health conditions, like cardiovascular disease and high blood pressure.
• Consuming too much added sugars can make it hard to meet important nutrient needs while staying within calorie limits.
• Total Sugars are different from added sugars. In the Nutrition Facts label, sugars naturally present in many nutritious foods and beverages, such as sugar in milk and fruit is considering sugars and any added sugars that may be present in the product will be labeled separately.
• No Daily Reference Value has been established for total sugars because no recommendation has been made for the total amount to eat in a day.
• Added Sugars on the Nutrition Facts label include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
• Diets high in calories from added sugars can make it difficult to meet daily recommended levels of important nutrients while staying within calorie limits.
• Dietary fiber, vitamin D, calcium, iron ad potassium are nutrients on the label that Americans generally do not get the recommended amount of.
• They are identified as nutrients to get more of.
• Eating a diet high in dietary fiber can increase the frequency of bowel movements, lower blood glucose and cholesterol levels, and reduce calorie intake.
• Diets higher in vitamin D, calcium, iron, and potassium can reduce the risk of developing osteoporosis, anemia, and high blood pressure.

4. The Percent Daily Value (%DV)

• The %DV shows how much a nutrient in a serving of a food contributes to a total daily diet.
• The %DV helps you determine if a serving of food is high or low in a nutrient.
• The % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in a serving of the food.
• It can tell you if a serving of food is high or low in a nutrient and whether a serving of the food contributes a lot, or a little, to your daily diet for each nutrient.
• 5% DV or less of a nutrient per serving is considered low( Saturated Fat, Sodium, and Added Sugars)
• 20% DV or more of a nutrient per serving is considered high( Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium)
• Choose products that are higher in nutrients you want to get more of and lower in nutrients you want to get less of.
• Compare %DVs in each food product to see which one is higher or lower in a particular nutrient.
• Pay attention to how much you eat during the entire day, so that the total amount of saturated fat, as well as other nutrients you want to limit, stays below 100%DV.