Reading the Nutrition Label
The label can help you understand how any food—including your favorites—can fit into a healthful diet that includes a variety of foods in sensible amounts. The Nutrition Facts panel shows the amount of nutrients in one serving to help you make informed food choices.
Serving Size
Serving size is a typical portion, not the recommended amount. Some people may need to eat more or less based on their specific needs for calories and other nutrients. Serving size is based on government labeling regulations. All of the nutrient information on the Nutrition Facts panel about the food relates to this serving size.
Calories
To maintain or improve your weight, balance the food you eat with physical activity. Aim for 30-60 minutes of accumulated physical activity each day. Every-day activities such as walking, gardening and cleaning contribute to daily activity and burn off calories.
Total Fat
Americans are advised to reduce (not eliminate) fat in their diets. Some fat in the diet is absolutely necessary for good health. Health experts recommend getting 20 to 35 percent of daily calories from fats. Limit less than 10% of calories from saturated fatty acids and less than 300mg /day of cholesterol, and keep trans fatty acid consumption as low as possible.
Trans Fat
The recommendation is to keep trans fat intake as low as possible while eating a nutritionally adequate diet. Trans fats are formed when unsaturated liquid plant oils are partially hydrogenated, a process which makes them more solid and similar to saturated fats. Trans fats increase total cholesterol and LDL cholesterol, and lower HDL ("good") cholesterol.
Cholesterol
For some people, lifestyle factors that may contribute to the development of high blood cholesterol levels are being overweight and inactive, having too much saturated and trans fats in the diet and, to a lesser extent, too much dietary cholesterol.
Sodium
Sodium is an essential nutrient found in varying quantities in nearly all foods. Nutrition Facts labels are based on a common recommendation of 2400 milligrams of sodium per day. Factors such as climate, physical activity and health status can affect an individual's sodium needs.
Carbohydrate
Total carbohydrate gives the overall carbohydrate content of a food. It includes starches, sugars and dietary fiber in one serving. Health experts recommend getting 45 to 65 percent of daily calories from carbohydrates.
Dietary Fiber
Health professionals recommend 21 to 38 grams of dietary fiber each day for adults based on age and gender. Food sources of fiber are whole grain breads and cereals, dry beans and peas, nuts, fruits and vegetables.
Sugars
Sugars on the Nutrition Facts panel include naturally occurring sugars such as fructose in fruit and lactose in dairy products as well as added sugars such as sucrose (table sugar) and high fructose corn syrup.
Protein
The body breaks down the protein we eat into amino acids, which build, repair and maintain body tissues. The body needs protein for healthy growth and development, and to make hormones, antibodies, enzymes and tissues. Protein is found in meat, poultry, fish, milk products, grains and beans, and supplies 4 calories per gram. Health experts recommend getting 10 to 35 percent of daily calories from protein.
Vitamins & Minerals
Vitamins and minerals are essential "micronutrients" needed for optimal health and disease prevention. Look on the Nutrition Facts panel of foods for these "hard-to-get" nutrients.
Exchanges
Exchanges are a guide to food choices for people who follow a meal planning program for diabetes or weight management.
Exchange values are given for Healthy Living Recipes on this website. Exchange values are based on the recipe serving size. The following exchange lists and abbreviations are used:
- Starch
- Fruit
- Milk (
- FF
- = Fat Free;
- RF
- = Reduced Fat;
- W
- = Whole
)
- Carbohydrate = Other Carbohydrates
- Vegetable
- Meat (
- VL
- = Very Lean;
- L
- = Lean;
- MF
- = Medium Fat;
- HF
- = High Fat
)
- Fat
Dietary Exchanges based on Exchange Lists for Meal Planning ©2008 by the American Diabetes Association and the American Dietetic Association. A registered dietitian (RD) or certified diabetes educator can help you understand how exchanges for specific food choices can fit into your personal meal plan.