Food Labels
Darwin Deen, MD, MS
March 2001
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Food Labels
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People look at food labels for different
reasons.
Many consumers would like to know how to
use information from food labels more
effectively and easily.
The following guidance is intended to make
it easier for you to use nutrition labels to
make quick, informed food choices that
contribute to a healthy diet.
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U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition,
June 2000.
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Food Labels
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Food Labels
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The Nutrition Facts panel has two
parts
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The main or top section which contains
product-specific information (serving size,
calories, and nutrient information) that
varies with each food product.
The bottom part which contains a footnote.
This footnote is only on larger packages
and provides general dietary information
about important nutrients.
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The main or top section:
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Serving Size
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The first place to start when
you look at the Nutrition Facts
panel is the serving size and
the number of servings in the
package.
Serving sizes are provided in
familiar units, such as cups or
pieces, followed by the metric
amount, e.g., the number of
grams.
Serving sizes are based on the
amount of food people
typically eat, which makes
them realistic and easy to
compare to similar foods.
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Serving Size
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Pay attention to the serving size, including how
many servings there are in the food package,
and compare it to how much YOU actually eat.
The size of the serving on the food package
influences all the nutrient amounts listed on the
top part of the label.
In the sample label above, one serving of
macaroni and cheese equals one cup. If you ate
the whole package, you would eat two cups.
That doubles the calories and other nutrient
numbers, including the %Daily Values as shown
below.
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Calories and Calories from Fat
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Calories provide a
measure of how
much energy you get
from a serving of this
food.
The label also tells
you that 110 of these
calories come from
fat (44%).
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The Nutrients
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The nutrients listed
first are the ones
Americans generally
eat in adequate
amounts, or even too
much.
They are identified in
yellow on the chart as
Limit these
Nutrients.
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The Nutrients
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Americans often don't
get enough dietary
fiber, vitamin A,
vitamin C, calcium,
and iron in their diets.
They are identified in
blue on the chart as
Get Enough of these
Nutrients.
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The bottom part:
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The Percent Daily Value (%DV):
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Quick Guide to %DV
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%DVs are easy to use.
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Now look at the %DVs on the label example:
12g fat equals 18%DV.
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%DVs are easy to use.
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When one serving of macaroni and cheese
contains 18%DV for Total Fat, that means you
have 82% of your fat allowance left for all the
other foods you eat that day.
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%DVs are easy to use.
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If you ate the whole package, two servings, you would
double that amount, eating 36% of your daily maximum
for Total Fat.
It would leave you only 64% of your fat allowance
(100%-36%=64%) for all of the other foods you eat that
day, snacks and drinks included.
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Quick Guide to %DV
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This general guide
tells you that 5%DV
or less is low and
20%DV or more is
high.
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Portion Sizes
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Meat and Fish:
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1 serving is 3-4 oz.
Lean sirloin is 180 cal and 7 gm of fat
Estimated as a pack of playing cards
Cheese:
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1 serving is 1 oz.
110 cal and 9 gm of fat
1 inch cube
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Portion Sizes
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Cereal:
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Bread:
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1-2 oz dry cereal is a serving
A cereal bowl may hold up to 4 servings
A serving is 1 slice (about 1 oz)
One roll or bagel weighs 4-6 oz
Salad dressing:
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1 tbsp = 60-85 cal and 6-9 gms of fat
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Portion Sizes
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Milk and Yogurt:
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Vegetables:
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1 serving is 8 oz
Calories vary by fat content
1 cup of leafy veges is 1 serving or
½ cup of other veges
Fruit
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1 medium apple or banana or ½ cup
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