Overview of the NUTRITION FACTS LABEL Michael Laguros MS, RD, CSCS Originally developed by Dr. Sharon Robinson
Importance of the Label Aid in making healthy food choices Serving sizes allow for nutritional comparisons Specific nutrients for those with health concerns How does this food item fit in my daily meal plan?
Why the Change? Current label is over 20 years old Base on updated scientific information Feedback from dietary recommendations from expert groups
Timetable for Change Compliance dates for Nutrition Facts Label and Serving Size final rule extended to January 1, 2020 Includes manufacturers with $10 million or more in annual food sales Manufacturers with less than $10 million in annual food sales have an extra year to comply
Know Both Labels!
Comparison
Yellow - Caution, Check Out! Blue - Remember Red - Stop! Eat Less Green - Go! Eat More
Check Out Serving size Calories per serving Calories per package
www.fda.gov
Check Out Dual Label
Remember Based on daily 2,000 calorie eating pattern Percent Daily Value 100% Daily Value Recommended amount Recommended limit 5% Daily Value is low 10% Daily Value is moderate 20% Daily Value is high
Eat Less Saturated and Trans Fat Cholesterol Sodium Added sugars
Eat Less Saturated Fat 20 g Cholesterol 300 mg Sodium 2,300 mg Added sugars 50 g 100% Daily Value or less 100% Daily Value or less 100% Daily Value or less 100% Daily Value or less
Eat More Dietary Fiber Vitamin D Calcium Iron Potassium
Eat More Dietary Fiber 28 grams Vitamin D 20 mcg Calcium 1,300 mg Iron 18 mg Potassium 4,700 mg 100% Daily Value or more 100% Daily Value or more 100% Daily Value or more 100% Daily Value or more 100% Daily Value or more
THE NUTRITION FACTS LABEL: Saturated Fat Sodium Added Sugars
Eat Less The foods we eat should have less saturated Fat
A Diet High in Saturated Fat Negatively affects circulation Constricts arteries Increases blood pressure May diminish cognition with aging Results in Stroke Premature death from heart disease
Foods High in Saturated Fat Animal and some plants Visual fat in beef, pork, lamb and poultry Found in full fat dairy such as whole milk and cheese Coconut and palm oils
Reducing Saturated Fat Use the Nutrition Facts label to compare food products when shopping and select those items lower in saturated fat Avoid or limit foods with 20% Daily Value or higher Limit foods high in saturated fat Small portions which are seldom eaten Choose lean cuts of meat Switch to lower fat dairy 1% or skim milk Foods should add up to no more than 100% Daily Value each day
Milk Comparison Whole Milk 1% Milk Skim Milk
Eat Less The foods we eat should have less sodium
A Diet High in Sodium Increases the likelihood for high blood pressure in adults and children Can increase risk for stroke Can damage kidneys over time
Sodium Sources 70% from processed foods 6% added during cooking 6% added at the table Sodium is found naturally in some foods Foods should add up to no more than 100% Daily Value each day
Lunchmeat Comparison Bologna Ham Turkey Breast
Canned Beans Comparison Refried beans Pinto beans Low sodium pinto beans
Eat Less The foods we eat should have less added sugars
A Diet High in Added Sugars Too many calories Weigh too much for good health Heart disease Diabetes Some kinds of cancer Dental disease
Reducing Added Sugars Sweet drinks should be limited Grain based desserts should be carefully chosen Cakes, cookies and pastries Candy Instead, consume healthy substitutes! Foods should add up to no more than 100% Daily Value each day
Canned Fruit Comparison 21 grams sugar 13 grams sugar 13 grams sugar
Eat Less Saturated and Trans Fat Cholesterol Sodium Added sugars
Peanut Butter Comparison Option 1 Option 2
Be on the look out for new labels! Start collecting packages with new labels Create a catalogue for your classes Invite participants to bring new labels to class
NUTRITION FACTS LABEL