Nutrition Facts Handout

UNDERSTANDING THE NUTRITION FACTS LABEL
Knowing what is in the food you eat is vital to monitoring food intake and making healthy choices. 1Food labeling
is required by the FDA to be put on prepared and packaged foods such as breads, canned foods, drinks, etc. 2The
labels must have the name of the food, its net weight, manufacturing information, an ingredient list, nutrition
information, and potential allergens. If you take the time to understand and compare these food labels, healthier
choices can be made. Food labels give you clues as to what you are eating, and being able to decipher those clues
is what will help you succeed in making healthier choices.
The nutrition facts label has three main parts:

1. Energy Components 2. Heart Health Components and 3. Micronutrients
Here is a map to help you determine

how to interpret the nutrition facts label
1 Nutrition Facts
Serving Size: c (127g)
Servings per container: 4
Amount Per Serving
2 Calories: Calories from Fat:

% Daily Value (DV)
Total Fat __g __%

Saturated Fat __g __%
3 Trans Fat __g
Polyunsaturated Fat __g
__%
__%
Monounsaturated Fat __g __%
Cholesterol __mg __%
4 Sodium __mg __%

Potassium __mg __%
Total Carbohydrate __g __%
Dietary Fiber __g __%
5 Sugars __g __%
Protein __g __%
Vitamin % Vitamin %
Vitamin % Vitamin %
6 Vitamin % Vitamin %
Calcium % Iron %
*Percent Daily Values are based on a 2,000 calorie diet
Ingredient List:
7
Match the following numbers with the numbers circled in red on the nutrition facts label.
E N E RG Y 1 HOW MUCH ARE YOU EATING?

C O MPO NEN TS All the information on the nutrition facts label describes one serving. Usually there
is more than one serving in a container, so be sure to look at the serving size and
servings per container when portioning out a meal. Larger portions increase the
number of calories and other nutrients from what is on the label, so it is important to
be aware of that.
2 CALORIES COUNT
The calorie count written is PER SERVING. Along side the calories per serving is the
number of calories that come from fat.
As a general rule, look for foods that contain less than 20% of its calories from fat.
The number of calories recommended is dependent on age, gender, and lifestyle
(active vs. sedentary). To find out how many calories are recommended for you, talk
to a dietitian. Calorie needs can be evaluated based on changes in body weight.
5 TOTAL CARBOHYDRATES & PROTEIN

Roughly 45-65% of your total calories should be made up of carbohydrates.
2Carbohydrates are found primarily in plant-based foods such grains, fruits,
vegetables, nuts, and legumes. They provide the body with energy in the form of
glucose.
The amount of fiber and sugar is listed on the nutrition facts label under the total
carbohydrates. 2Fiber is a non-digestible form of carbohydrates that helps with
digestion and disease prevention. Fourteen g of fiber for every 1,000 calories
provides those benefits. The sugar listed on the facts label is a combination of
natural and added sugars. Choosing foods low in sugar can lower your risk of
diabetes, tooth decay, hypertension, and several other problems.
Proteins play a number of roles in the body. They help your body fight off infections,
keep your hair and nails strong, provide energy, maintain fluid balances, and help
transport nutrients throughout the body. In the U.S. protein deficiency is not as
common as in other countries, but without enough of it, protein-related malnutrition
can develop and bones could get weaker. On the other hand, over consumption of
protein can lead to other health concerns such as kidney stones, heart problems, and
some cancers. It is important to consume a balance of about 5 oz. a day from a
variety of food sources.
H E ART H EA LT H 3 FAT CONTENT

C O MPO NEN TS The four major groups of dietary fat are: Monounsaturated, polyunsaturated,
saturated, and trans.
Unsaturated fats have a unique structure that keeps them in a liquid phase. They
come from plant sources in two forms: monounsaturated fats (such as olive oil) and
polyunsaturated fats (such as soybean, corn, and canola oil) and are considered to
be the healthier fats. They help your body absorb fat soluble vitamins (A, D, E, & K),
help maintain cell membrane structure, and act as a storage source of energy that is
used between meals.
Saturated fats (such as butter, lard, and shortening) come from animal sources, with
the exception of palm and coconut oils. These fats are not heart friendly; therefore,
you should reduce your consumption of these fats.
Trans fats are fats that were once unsaturated and then were chemically altered to
become a solid. These fats are such bad news that they arent even given a daily
value percent. The lower the amount you consume, the better.
Fats should make up 20-35% of your total calories, so keep that in mind when you
are planning your meals.
4 OTHER HEART HEALTHY FACTORS

Cholesterol: Cholesterol is an essential component of every cell in your body. 4It
assists in forming hormones, Vitamin D, and digestive factors. You create all the
cholesterol you need through your liver, but it is okay to have some cholesterol in
the diet.
Sodium: 2Sodium is an electrolyte that helps regulate fluid balance. If too much
sodium is in the body, blood pressure will get too high (hypertension) and put you
at risk for things such as heart disease, cancer, kidney disease, or a stroke. 3Try to
choose foods that contain fewer milligrams of sodium than the number of calories
per serving.
Potassium: Potassium is a mineral found in many foods. 2It plays a role in muscle
contraction, lowering blood pressure, strengthening bones, and balancing fluids in
the body. Potassium has the unique quality of being readily available in most foods
and being excreted in your urine when too much is consumed. This makes it easy to
prevent under- and over-consumption.
M I CRO- 6 MICRONUTRIENTS
N U T RIENTS Vitamins are divided into two main categories: water-soluble and fat-soluble. It is
important to consume enough vitamins in your diet to 3aid in growth, reproduction
and overall health. It is very rare that too many vitamins are consumed when they
are obtained through food, but over-consumption through supplements can occur
and can be toxic.
Minerals are additional micronutrients needed in your body. Nutrition labels often
list calcium and iron, as they are the most abundant minerals on earth. Calcium
plays a vital role in bone strengthening, 2making up 40% of the weight in your
bones. Without enough calcium in your diet, you will be at risk for osteoporosis.
Iron, on the other hand works more in the blood. It is the master of carrying oxygen
from the lungs to various tissues in need. Having too little of it in the blood can
cause dizziness and the feeling of being lightheaded or nauseated.
7 INGREDIENT LIST
At the bottom of the label, the final information is given: the ingredient list. Ever
look at that list and wonder what foreign language it was written in? You could
do research on each ingredient, but if you dont have time, just look for some key
factors. First, how many ingredients are there? It is a good rule of thumb to choose
foods with few ingredients. With a smaller list, there are usually less added sugars
and unhealthy chemicals. The other thing to notice is what the first ingredient is and
what the last ingredient is. Ingredients are listed in the amount present going from
most abundant to least. If you have a label that lists all the sugars first, and healthier
additions at the end, you might want to rethink your choice.
Understanding the nutrition facts label can sometimes be a daunting task, but with practice, you will be able
to discover many hidden treasures in the foods you eat. This will help you make healthier choices and have an
overall healthier diet.
SO U RC E S
1. U.S. Food and Drug Administration. Labeling and nutrition. U.S. Department of Health and Human Services.
http://www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/. March 13, 2015. Accessed
May 27, 2015.
2. Blake J. Nutrition & You. Boston University: Pearson; 2013.
3. Christofferson, D. Creates Curriculum: Essentials in Creating Family Meals. Utah: USU Extension; 2013.
4. 2013 National Heart, Lung, and Blood Institute. What is cholesterol?. National Institute of Health, http://www.
nhlbi.nih.gov/health/health-topics/topics/hbc. Published September 19, 2012. Accessed May 27, 2015.
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UNDERSTANDING THE NUTRITION FACTS LABEL

The nutrition facts label has three main parts:

Here is a map to help you determine

Amount Per Serving

2 Calories: Calories from Fat:

Total Fat g %

Cholesterol mg %

4 Sodium mg %

E N E RG Y 1 HOW MUCH ARE YOU EATING?

5 TOTAL CARBOHYDRATES & PROTEIN

H E ART H EA LT H 3 FAT CONTENT

4 OTHER HEART HEALTHY FACTORS

USDA is an equal opportunity provider and employer.

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