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1 Suggested layout: outer board measures 23 tall x 35 wide cork part measures 21 tall x 33 wide Title: What s in a label? Why should I read nutrition labels? Ingredients 5 x 10 The Nutrition Facts label can help you eat healthier Percent Daily Value: 6 x 10 Health claims: 7 x 10 5 x 10 Serving size 7 x 10 4 x 10 What about allergies? 8 x 10 Nutrient claims Credits 4 x 10 5 x 10 3 x 10

2 What s in a label? Read before you eat! Labels are regulated by Food and Drug Administration (FDA). Labeling is required for most packaged foods. Nutrition labeling for produce and fresh fish is voluntary.

3 The Nutrition Facts label can help you eat healthier Use labels to choose products high in nutrients that promote good health and may protect you from disease. Use labels to find products that match your nutrition goals. Inform yourself by reading labels and make small changes to eat healthier.

4 Serving size The nutritional information (from calories to vitamins) is based on serving size. Serving size varies. Check the serving size and compare how much you actually eat with the serving size on the package. When you compare brands, check to see if the serving size is the same.

5 Nutrient claims Brief statements about a food s nutrient content may appear on food packages. Statements must meet specific governmentregulated criteria to use words like: Light Free Good source High Low Reduced Lean or extra lean

6 Why should I read nutrition labels? Use them to make smarter food choices. Nutrition labels provide important information about these nutrients in a single serving of a food: Carbohydrates Protein Fats Select vitamins and minerals Nutrition Facts 8 servings per container Serving size 2/3 cup (55g) Amount per serving Calories 230 % Daily Value* Total Fat 8g 10% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 0mg 0% Sodium 160mg 7% Total Carbohydrate 37g 13% Dietary Fiber 4g 14% Total Sugars 12g Includes 10g Added Sugars 20% Protein 3g Vitamin D 2mcg Calcium 260mg Iron 8mg Potassium 235mg 10% 20% 45% 6% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

7 Percent Daily Value: Tells you the percent of nutrients in a product, compared to the amount you need daily (100 percent). Is based on a 2,000-calorie diet. You may need more or less nutrients, depending on your calorie needs. Provides an easy reference to learn if the food is high or low in nutrients. Choose foods with: High Percent Daily Values of vitamin D, calcium, iron, potassium and fiber Low Percent Daily Values of total fat, saturated fat, cholesterol, sodium and added sugars Daily Values below 5 percent are low and above 20 percent are high for a single serving

8 What about allergies? Labels alert you to ingredients in a product that are common allergens: Milk Eggs Fish Crustaceans and shellfish Tree nuts Wheat Peanuts Soybeans

9 Ingredients Use the ingredient list to choose products that meet your nutrition goals or to identify food allergens. Ingredients are listed in descending order by weight. The first ingredient makes up the largest amount of the food. Check the list for ingredients you want to avoid. For plain yogurt: INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN.

10 Health claims: Connect the product to a health benefit. Are backed by strong scientific evidence and regulated by the government. Represent the relationship between a food and the possible reduced risk of a health condition: Calcium and osteoporosis Fiber-containing grain products, fruits, vegetables and cancer Fat and cancer Fruits and vegetables and cancer Saturated fat and cholesterol and heart disease Fruits, vegetables and grain products that contain fiber and heart disease Sodium and high blood pressure Folic acid and certain birth defects

11 Funded in part by USDA SNAP. For more information, call MU Extension s Show Me Nutrition line at Running out of money for food? Contact your local food stamp office or go online to dss.mo.gov/fsd/fstamp/

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