Food Labels Demystified
Serving Size:
The serving size is usually less than most people
eat. If you eat, two servings make
sure you double the calories and all of the other daily values. When comparing foods, make sure the serving
sizes are the same.
Fat:
This list the total amount of fat in one serving. Try to limit the amount of saturated
fat and trans fat you eat.
Cholesterol:
Try to eat less than 300 mg each day.
Sodium:
Try to eat less than 2400 mg of sodium each day.
Carbohydrate:
This helps give you energy. It is found in bread, pasta, potatoes, fruits, and
vegetables. Good sources of fiber
include fruits, vegetables, whole grains, peas, and beans. Try to eat at least 20 to 35 g of fiber
per day.
Protein:
Protein helps build muscle. It is found in meat, nuts, eggs fish, dry beans, and dairy
products. Try to eat lean cuts of
meat and nonfat or low-fat dairy products.
Calories:
Calories are the measure of how much energy you get
from a serving of food. Calories
not used for energy are stored as fat Watching the number of calories in your
daily diet can help you manage your weight.
% Daily Value:
This shows how much of the daily recommended amounts of
these nutrients are in one serving (based on a 2,00 calorie diet. These percentages make it easy to
compare one brand with another.
Just make sure the serving size is the same. The goal is to eat no more than 100% of each nutrient each
day.
Vitamins and Minerals:
This shows how much of the recommended amount of
certain vitamins and minerals are in the food. Your goal is to reach 100% for each vitamin and mineral
every day.
Recommended Amounts:
Here you can see the recommended daily amount for
several nutrients for 2-calorie levels.
A 2000-calorie and a 2500-calorie daily diet. Your recommended daily calories may be higher of lower,
depending on your age, gender, and how active you are. However, notice that the recommended
amount of sodium and cholesterol are the same no matter how man calories you
eat a day.
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