Understanding Food Labels - Part 1

 

   by Marcia R. Sivek, Nutrition Intern

 

We see food labels every day, but how often do we take the time to understand them? What does all that information mean? Do you feel you have to be a mathematician or a chemist to fully understand? Well, over the next few months, we will try to break down the components of the food label and help you make sense of the information.  In Part 1, we will discuss serving size, calories, and % Daily Value. In Part 2, we will move down the label and discuss fats, sodium, cholesterol, sugars, and other ingredients in more detail.

 

The Serving Size

The serving sizes listed on food labels are specified by the FDA and should be uniform across product lines for consumer comparison. The reference amounts are the metric units (grams, ml, etc) with the sizes listed with common household measures (oz., cups, etc) closest to the reference.  Serving sizes are determined by the FDA and don't always agree with what is actually consumed by one person in one sitting.   For example, an 8oz. container of soda contains 2.5 servings per container.  Many companies do this to make the calories, fat, sugar, and sodium appear to be less. However, if you are like most people, you will finish the entire container and 2.5 servings in one sitting. So now lets look at how many calories would be in the container

 

Calories

Calories are the amount of energy stored in food and each person requires a different number of calories.  A mandatory part of the food label is to display the calories from fat to help consumers meet their dietary guidelines.  The calories from fat are based on a 2000-calorie diet, which is the average caloric intake for people determined by the USDA.  It is recommended that no more than 30% of calories should come from fat. Labels for children under 4 years do not carry information about calories from fat because they do not want parents to restrict their toddlers’ fat intake, which they should not.

Calories in our soda example with 2.5 servings per container indicate 110 calories per serving.   In order to determine the correct amount of calories if you finish the entire container in one sitting, you will need to calculate 110 X 2.5 to determine total calories ingested, which is 275 calories.  When pregnant it is important to pay attention to additional caloric intake especially during the later part of the second and third trimesters. Pregnant women only need an additional 300 calories a day, which is approximately equivalent to a half of an English muffin with peanut butter.  

 

% Daily Value

Daily values serve as the basis for consumers to quantify the nutrients listed on the food label.  They are not recommended intakes.  The % Daily Values for children under 4 years are not typically shown on the label for fat, saturated fat, cholesterol, sodium, potassium, total carbohydrate, and dietary fiber.

 

Keep in mind that the % Daily Values are based on the serving size and a 2000-calorie diet.  When looking at % Daily Values consider the following, along with the recommended daily goal based on an adult diet of 2000 calories per day:

 

• Total Fat – Goal:  < 65 grams per day
• Saturated Fats – Goal:  < 12 grams per day
• Trans Fats – There is no set limit, however, it is best to avoid trans fats
• Cholesterol - Goal:  < 300 mg per day
• Sodium – Goal:  < 2400 mg per day
• Fiber – Goal:  try to get 25 grams or more per day