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 The
Food and Drug Administration (FDA) regulates food labeling
to assure consumers that the information they receive is
accurate and not misleading. Labels contain a lot of useful
information to help you make healthier food choices.
Serving Size
Identified in familiar units (such as cups or
tablespoons) followed by the metric equivalent (i.e. grams)
and is determined by the amount typically eaten.
NOTE: What is "typically eaten" may
not be the amount you consume. For example, the label of a
15-ounce can of soup shows 2 servings, but many of us will
eat both servings.
Amount per Serving
Nutritional information is based on one serving. If you
eat 2 servings you need to double the calories, nutrients
and % Daily Value.
Calories from Fat
This is the amount of fat multiplied by 9 (number of
calories per gram of fat). Dietary guidelines suggest no
more than 30% of daily calories come from fat. To calculate
the percentage, divide Calories from
Fat by Calories (using
the label at left as an example, 10 ÷ 170 = 6%).
Nutrients
Values are listed in grams except for
Cholesterol and
Sodium, which are in
milligrams. Use these figures to compare fat, sodium, etc.
between products. If a nutrient is not shown, there is no
significant amount in the product.
% Daily Value
This shows how much of the
Recommended Daily Values (RDVs) each nutrient
provides and is another way to compare similar products.
Calculations are based on 2,000 calories. In the label at
left, the total RDV for sodium is 4% [total daily sodium
(2,400mg) divided by sodium per serving (85mg)].
Ingredients
Listed in order from most to least amount. Generally, if
sodium is one of the first 3 ingredients, there is probably
too much salt for a low-salt diet.
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