21 March, 2016    #75

Nutrition Facts Label - Nutrients

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Let the Percent Daily Values Be Your Guide to Nutrients.


Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan.


Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.  Percent DV are for the entire day, not just one meal or snack.  You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.




The High and Low of Daily Values (DV):

Low DV

5 percent or less:
Aim low in total fat, saturated fat, trans fat, cholesterol and sodium.

High DV

20 percent or more:
Aim high in vitamins, minerals, fiber and potassium.



Limit Fat, Cholesterol and Sodium
Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.

Total fat includes saturated, polyunsaturated, monounsaturated and trans fat. Limit to 100 percent DV or less per day.  Saturated fat and trans fat are linked to an increased risk of heart disease.

Get Enough Vitamins, Minerals, Fiber and Potassium
Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.  Potassium aids in lowering Blood Pressure.

Choose more fruits and vegetables to get more of these nutrients.
  Additional Nutrients on the Nutrition Facts Label


Most Americans eat more protein than they need, so a percentage Daily Value is not required on the USA Label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts.


There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.


Simple carbohydrates, or sugars, occur naturally in foods such as fruit juice (fructose) or come from refined sources such as table sugar (sucrose) or corn syrup.  Products containing high concentrations of sugars such as Candy, Alcohol and Sweet Drinks should be limited.



Check the Ingredient List


Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.



Remember: You can use the Nutrition Facts label not only to help limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.

NOTE:► Nutrition Facts Labels are displayed in Black Characters on a White Background. Colors used below are only 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 #5:

"Footnotes" ... the small print does matter!

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Mike Kohut, President, DDMS




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