14 March, 2016    #74

Nutrition Facts Label - Calories

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Calories provide a measure of how much energy we get from a serving of this food.


Many of us consume more calories than needed without meeting the Recommended Daily Allowance (RDA) for essential nutrients like Fiber & Potassium, while exceeding the RDA for Sodium (Salt) and Fat.


The Calorie Section of the label can help manage weight and health.  As a general rule, multiplying weight in Lbs x 12 or Kg x 26.5 will provide the number of calories to maintain our weight.  Eating fewer calories will reduce weight and eating more will increase weight assuming normal physical activity.


Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).


In the example below, there are 250 calories in one serving of this Macaroni & Cheese meal.  In ONE serving there are 110 calories from Fat, which means almost half the calories in a single serving come from Fat. If you ate the whole package, you would consume two servings, or 500 calories, and 220 would come from Fat.


Macaroni & Cheese




General Guide to Calories

  40 Calories


100 Calories


400 Calories



The Table above provides a general reference for calories on a Nutrition Facts Label. This guide is based on a 2,000 calorie diet.


Eating too many calories per day is linked to overweight and obesity.

NOTE:► Nutrition Facts Labels are displayed in Black Characters on a White Background. Colors are used in these examples only as educational aids.


Sample label for Macaroni and Cheese


The information in the main or top sections (#1,2,3,4 & 6) of the Nutrition Facts Label (NFL) can vary with each food product.  These sections contain product-specific information:

Serving Size


Nutrient Information

The colored sections on the example NFL are visual aids to focus your attention in those area that will be explained in detail in future Trax News articles.
The bottom section (#5) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets.  This footnote provides recommended dietary information for important nutrients, including





Next week we will focus on the Section #3:

"Nutrients" to really watch!

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Mike Kohut, President, DDMS




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