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Label Guidelines
Tips on Reducing Sodium

Low-Salt Books from InData Publishing

Pocket Guide to Low Sodium Foods
Pocket Guide to Low Sodium Foods

2nd Edition
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The Hasty Gourmet Low Salt Favorites cookbook
The Hasty Gourmet™ Low Salt Favorites


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LABEL GUIDELINES -
What the Label Tells You 

 
 
     
 

Nutritional labelThe 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.

 
 
 
This page last updated: 08/01/10