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| Understanding Food Labels |
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Understanding the Nutrition
Facts Label is an important first step in making healthy food
choices. In the US nearly all packaged food carry this newly
designed label that is easy to use and takes the guesswork out
of good nutritional information. The food labels provide
information that allows you to make informed choices about the
foods you each and how those foods may affect your athletic
performance.
Serving Size
Similar food products now list similar portion sizes which makes
nutritional comparisons easy to make. Serving sizes are listed
in common household and metric measures. The serving size listed
now reflects amounts of food people typically eat.
Calories and Calories from Fat
Total calories are listed as well as calories from fat. In a
serving of this product, 120 of the 260 calories are from fat.
To calculate percent calories from fat., divide calories from
fat (120) by the total calories (260) per service and multiply
by 100.
120.^260=46 .46 x 100=46% of the calories are from fat
% Daily Value
% Daily Value shows how a food fits into the overall daily diet
based on a daily intake of 2,000 calories . Use these values as
a guide to see if a food is high or low in a nutrient and to
compare similar food products.
Daily Values Footnote
Some labels provide the daily values, the recommended intake of
the nutrients listed for both a 2,000 and 2,500 calorie intake.
Your daily values may be higher or lower depending on your
calorie intake.
Calories Conversion Information
Some labels provide the number of calories in one gram of fat,
carbohydrate, and protein.
Nutritional Facts Serving Size 1 cup (228g)
Serving per container 2
Amount per serving
Calories 260
Calories from fat 120 %
Daily Values
Total Fat 13g 20%
Saturated Fat 5g 25%
Cholesterol 30mg 10%
Sodium 660mg 28%
Total Carbohydrates 31g 10%
Dietary Fiber 0g 0%
Sugars 5g
Protein 5g
Vitamin A 4%
Vitamin C 2%
Calcium 15%
Iron 4%
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your
calorie needs:
Calories 2,000 2,500
Total Fat less than 65g 80g
Sat Fat less than 20g 25g
Cholesterol less than 300mg 300mg
Sodium less than 2,400 2,400mg
Total Carbohydrates 300g 375g
Dietary Fiber 25g 30g
Calories per granL Fat 9 - Carbohydrate 4 - Protein 4 |
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