Nutrients - "% Daily
Value" shows how much a serving of that food gives you for
each key nutrient listed. These daily goals are set by the
government, based on current nutrition recommendations. The
percentages are based on a 2,000-calorie/day diet, which would be
right for an average- or large-size man who gets little exercise.
Women or seniors with diabetes, or people trying to lose weight, need
fewer calories.
If your daily calorie intake isn't
2,000, you may need to do a little math. Some nutrient goals change
with the number of daily calories. Some, including sodium and
calcium, are based on things like your age, sex, or health, not the
number of calories you eat. Talk to your doctor or your diabetes
educator about how to adjust the % Daily Values on labels for your
diet.
In general, when it comes to fat,
saturated fat, cholesterol, and sodium, choose foods with a low %
Daily Value. For total carbohydrates, dietary fiber, and vitamins and
minerals, try to reach your daily target for each nutrient.
Ingredients -
Every product should list all the ingredients in it. They're in
order from the largest to smallest amount, by weight. This means
a food is made up of the heaviest amount of the first ingredient and
the least amount of the last ingredient.
Label Claims -
Some food labels make claims such as "low cholesterol" or
"low fat." A manufacturer can only use these words if a
food meets strict government definitions:
LABEL CLAIM
|
DEFINITION
(per standard serving size) |
Fat-free* or sugar-free |
Less than 0.5 gram (g) of fat or sugar |
Low fat |
3 g of fat or less |
Reduced fat or reduced sugar |
At least 25% less fat or sugar than the regular
product. |
Cholesterol free |
Less than 2 milligrams (mg) cholesterol and 2 g or less
of saturated
fat |
Reduced cholesterol |
At least 25% less cholesterol and 2 g or less of
saturated fat |
Calorie free |
Less than 5 calories |
Low calorie |
40 calories or less |
Light or lite |
1/3 fewer calories or 50% less fat |
Other important terms found on food labels have to do with the amount of salt or sodium. Remember that 1 teaspoon has 2,000 mg.
LABEL CLAIM
|
DEFINITION
|
Sodium-free or salt-free |
Less than 5 mg per serving |
Very low
sodium |
35 mg or less of sodium per serving |
Low
sodium
|
140 mg or less of sodium per serving |
Low
sodium meal |
140 mg or less of sodium per 3 1/2-ounce meal |
Reduced or less sodium |
At least 25% less sodium than the regular version |
Light in sodium |
50% less sodium than the regular version |
Unsalted or no salt added |
No salt added to the product during processing |
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