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Check It Out! The Food Label The Pyramid And You

U.S. Department of Agriculture Home and Garden Bulletin Number 266 Check it Out... * The Food Label,

the Pyramid, and You He

The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services' Food and Drug Administration (FDA) have revamped food labels to make planning a healthy diet easier for you and your family. By law, most foods are required to display a Nutrition Facts panel. The law also requires that label claims such as "lite," "low fat," and "high in fiber" not be just advertising hype—that they actually " be true.

The Food Guide Pyramid was developed to help you make healthy food choices. The Pyramid is an outline of what to eat each day. It helps you follow the Dietary Guidelines for Americans—seven basic principles representing the best, most current advice from health and nutrition experts.

Together, the new food label and the Food Guide

Pyramid are powerful tools for building a healthy diet. This brochure will help you use these tools while you're at the grocery store. What Does Healthy Eating Mean?

Healthy eating means following the Dietary Guidelines for Americans—advice for healthy Americans 2 or more years of age. Nutrition experts agree that following these seven principles will help you enjoy better health and reduce your chances of getting certain diseases, such as heart disease and some forms of cancer.

The Guidelines are:

A Eat a variety of foods

A Maintain healthy weight

A Choose a diet low in fat, saturated fat, and cholesterol

A Choose a diet with plenty of vegetables, fruits, and grain products

A Use sugars only in moderation

A Use salt and sodium only in moderation

A If you drink alcoholic beverages, do so in moderation Use These Tools To Build a Healthy Diet

Food Guide Pyramid A Guide to Daily Food Choices

Fats, Oils, & Sweets KEY

USE SPARINGLY Q Fat (naturally occurring O Sugars and added) (added)

These symbols show fat and added sugars in foods.

Milk, Yogurt, Meat, Poultry, Fish, & Cheese Dry Beans, Eggs, Group & Nuts Group 2-3 SERVINGS 2-3 SERVINGS

Vegetable Fruit Group Group 2-4 SERVINGS 3-5 SERVINGS

Bread, Cereal, Rice, & Pasta Group 6-11 SERVINGS

Source: U.S. Department of Agriculture/U.S. Department of Health and Human Services

The Food Guide Pyramid helps you put the Dietary sweets group. These are foods such as salad dressings,

Guidehnes into action. The Pyramid shows you the oil, cream, butter, margarine, sugars, soda, candy, food groups and the number of servings from each and sweet desserts. These foods add calories but few group to eat each day. The number of servings that's nutrients. right for you depends on how many calories you need.

That depends on your age, sex, size, and how active Whether a specific food fits into your diet depends on you are. To get needed nutrients, almost everyone what other foods you eat during the day. Remember, should have at least the lowest number of servings it's your total diet that counts. If some of your choices recommended. during the day are relatively high in fat, cholesterol,

sugars, and sodium (for example, a rich dessert for

Within the five major food groups below the Pyramid dinner or a salty snack), try to choose foods that are tip, try to choose foods that are lower in fat, saturated lower in fat, cholesterol, sugars, and sodium the rest fat, cholesterol, added sugars, and sodium. Go easy of the day. on foods at the tip of the Pyramid—the fats, oils, and Let the Label Work for You

The new food label can Nutrition Facts %Daily Value (DV) shoves help you compare foods Serving Size 1 cup (228g) how a food fits into your Servings Per Container 2 within Pyramid food LcmrrAT overall daily diet. Higher Amount Per Serving groups and help you percentages mean greater SLICES Calories 260 Calories from Fat 120 decide which to choose. amounts of nutrients. % Daily Value*

On the label front you Total Fat 1 3g 20% Whether or not the food fits might find some terms Saturated Fat 5g 25% Cholesterol 30mg 10% into your diet depends on defined by the Govern- Sodium 660mg 28° what other foods you eat. that can be used to ment Total Carbohydrate 31 g 10% For most people, the goal is describe a food's nutrient content. These Rvefree, low, Dietary Fiber Og 0% to choose foods that add up Sugars 5g lean, extra lean, high, good source, reduced, fewer, less, to about 100% of the Daily Protein 5g Value for total carbohydrate, light, and more. Vitamin A 4% Vitamin C 2% dietary fiber, vitamins, and

Calcium 15% Iron 4% minerals. For the first time, foods that meet certain standards ' Percent Daily Values are based on a 2,000 will be allowed to carry heahh claims about the link calorie diet. Your daily values may be higher or lower depending on your calorie needs: Daily Values that have

Calories 2.000 2,500-^ between certain foods or nutrients and specific dis- been set for certain Total Fat Less than 1 00 80g eases. For example, the label of a food that is low in fat Sat Fat Less than 20g 25g nutrients are listed on Cholesterol Less than 300mg 300mg may carry a claim about the relationship of a low-fat Sodium Less than 2.400mg 2.400mg larger packages for both a Total Carbohydrate 300g 375g 2,000- and a 2,500-calorie diet to reduced risk of cancer. Meat and poultry prod- Dietary Fiber 25g 30g

Calories per gram: diet. (A 2.000-calone diet ucts have not yet been approved to carry such claims, Fat 9 • Carbohydrate 4 Protein 4 is about right for many but mav do so in the future. women, teenage girls, and

less active men. A 2.500-

The food package provides a Nutrition Facts panel that calorie diet is about right for contains information that will help you fit the food into many men, teenage boys, and very active women.) your overall daily diet. Nutrition Facts must tell you how much saturated fat, cholesterol, fiber, and certain nutrients are contained in each serving. Serving sizes A list of ingredients is iNGREDIENTS: BLEACHED FLOUR, SUGAR, must now be based on standards set for similar kinds of PARTIALLY HYDROGENATED VEGETABLE now required on almost all food. That makes it easier to compare the nutritional SHORTENING, FRUCTOSE, WATER, CORN foods, even standardized SYRUP, COCOA, WHEY BLEND, CORN value of similar products. ones such as mayonnaise STARCH, SALT, SODIUM BICARBONATE. LECITHIN. ARTIFICIAL FLAVORINGS, AND and bread. Ingredients are ARTIFICIAL COLORS, listed from most to least

by weight. If you have food

allergies, the ingredient

list can help you identify

products that might pose

a problem for you. Action, Action . .

Maintain Healthy Weight

Keep the Food Guide The Food Guide Pyramid recommends choosing foods lower in fats

Pyramid in mind when and added sugars most of the time. Remember that fats and added

you choose foods. Almost sugars add calories, but few nutrients, to foods.

everyone needs at least

the minimum number of Check the label for claims

servings from each of the such as low, reduced,

five major food groups. light, or less that describe

the calorie content per

serving. Read the fine

print next to the claim. For

Look for the products with example, a reduced-caloric

the words good source or salad dressing label might

high used to describe the tell you that regular salad

vitamin, mineral, or fiber dressing contains 140

content per serving. Foods calories per 2-tablespoon

labeled good source must serving, while the reduced-

contain 10%- 19% of the calorie version contains

Daily Value for the nutrient 105 calories per serving.

per standard serving. Foods

labeled high must contain

at least 20% of the Daily Nutrition Facts Compare the amount you Value per standard serving. Serving Size 1 cup (228g) usually eat to the serving Servings Per Container 2 size shown on the label. If

Check labels for a claim Amount Per Serving the labeled serving size is Calories 260 Calor es from Fat 120 about diet and osteoporosis 1/2 cup and you eat 1 cup,

Daily Value* to find foods that are good % you have to double the Total Fat 13g 20° 0 sources of calcium. amount of calories and Saturated Fat 5g 25% other nutrients listed.

Be on the lookout for

nutrition information that is

on display in many stores Use Salt and Sodium for the most popular fresh

vegetables and fruits and Only in Moderation

meats, poultry and seafood.

Total Carbohydrate 31 g 10% Remember, you don't have The Food Guide Pyramid Dietary Fiber Og 0% to pick foods that contain recommends making lower Sugars 5g 100% of the Daily Value for sodium choices from all Protein 5g vitamins and minerals to get food groups most of the Action, Action . . . Read the Food Label

Choose a Diet Low in Fat, Choose a Diet with Plenty of Eat a Variety of Foods Maintain Healthy Weight Saturated Fat, and Cholesterol Vegetables, Faiits, and Grain Products

Pyramid recom- Keep the Food Guide The Food Guide Pyramid recommends choosing foods lower in h The Food Remember that the Food foods m the Pyramid in mind when and added sugars most of the time. Remember that fats and add mends limiting Guide Pyramid recom- and making you choose foods. Almosl sugars add calories, but few nutrients, to foods. Pyramid lip mends that everyone within the oltier everyone needs at leasl choices should eat at least three that are lower (he minimum number of Check the label for claims iood groups servings ot vegetables,

fat, and servings from each of the such as low, reduced, in fat, saturated two servings oi fruits, label shows five major food groups. light, or less that describe cholesterol. The and six servings o! gram

the calorie content per you how tat, saturated fat. products each day

serving. Read the fine and cholesterol in pack- so you print next to the claim. For aged foods add up, intake under Look for the products with example, a reduced-calorie can keep your Choose whole-grain prod- Daily Values, the words good source or salad dressing label might 100% of the ucts, such as whole wheat

high used to describe the tell you that regular salad or cracked wheat breads, free, vitamin, mineral, or fiber dressing contains 140 Look (or the words oatmeal, popcorn, whole Total Fat 13g 20% reduced \o conlenl per serving. Foods calories per 2-tablespoon low, light ot cornmeal, or brown rice, Saturated Fal Sg labeled good source must serving, while the reduced- describe the fat, saturated olten. They usually have Cholesterol 30mg 10% content conlainlO%-19%of the calorie version contains fat, or cholesterol more fiber than enriclied

If food has a Daily Value for the nutrient 105 calories per serving. in a food. a products do. Don't go by

per standard sen/ing. Foods /owc/io/esfero/ claim, it dark color alone— not all

labeled high mus\ contain must also be limited in dark breads are whole- grain Sometimes ihe dark at least 20% of the Daily Nutrition Facts Compare the amount you (at. color comes trom caramel Value per standard serving. usually eat to the serving

size shown on the label. If Check labels for health coloring.

quickly find Check labels lor a claim the labeled serving size is claims to

Calories 260 Calories trom Fat 120 are low in fat, Check labels for claims to about diet and osteoporosis 1/2 cup and you eat 1 cup, products that or cholesterol; quickly lind foods that are to lind foods that are good you have to double the saturated fat, Totat Fat 13g good sources of vitamins, sources of calcium. amount of calories and Salurated Fal Sg minerals, or fiber: other nulfients listed. —If the label has a claim

about the relationship of Be on the lookout for

salurated fat and choles- — 1( the label has the words nutrition information thai is

the diet to heart good source of or high In on display in many stores terol in Use Salt and Sodium disease, the food musf be on Ihe front, the lood must for the mast popular Iresh ol Itic in fat, salurated fat. contain al least 10% vegetables and fruits and Only in Moderation low r Daily Value for ihe nutrient cholesterol. meats, poultry, and seafood. and mentioned per standard

Total Carbohydrate 31g 10°/: label has a claim serving, Remember, you don't have The Food Guide Pyramid —If [he Dietary Fiber Og O"/: about fat and cancer, the lo pick foods that contain recommends making lower Sugars 5g —If Ihe label mentions the food musfbe low in fat. 100% of the Daily Value for sodium choices from all Protein 5g relationship of (ruits, vegeta- vitamins and minerals to get food groups most of the Choose lean and extra lean bles, and grains to heart the amounts you need. All time. cancer, the lood meat, poultry and seafood. disease or the foods you eat add up to source ol Top round beef, pork mus/beagood your total for the day. Health experts recommend fiber or of vitamins A or C that sodium intake not be tenderloin, and salmon are

than 2,400-3,000 examples of products that more 10°.; il Carbohydrate 31g for the amount of can use the lean claim. Check Only in Moderation milligrams (mg) a day Jse Sugars vitamins, and minerals Ocean perch, haddock, or fiber, One level teaspoon of salt 'uqz,r. 5g a product has, fvlany contains about 2,300 mg skinless chicken are exam- vegetables, fruits, and gram of sodium. ples of extra lean products. products are good sources The Food Guide Pyramid oi these nulnenls. Look at the %Daily Value recommends limiting foods % Dally V Total Fat 13g (%DV) 10 see how a food at the Pyramid tip and The %Daily Value tells you Saturated Fat 5g Total Fal 13g fits into your daily diet, A choosing foods lower in whether the food is higher Cholesterol 3Dmg Saturated Fal 5g food that has 3 grams of added sugars from the or lower in sodium. For 660mg Cholesterol 30mg Sodium fat in a serving gives you other food groups most of example, a product with Sodium 660mg Total Carbohydrate 31 g 5%DV (that is, it's low in !at). the time. This advice is most 5%DV per standard serving Dietary Fiber Og food that contains 32 important for people who is low in sodium. A product Sugars 5g A

of (at in serving have lower calorie needs. with 40%DV in a serving is Protein 5g grams a

relatively high in sodium. gives you almost 50%OV—

it's high in fat. Look for words like free Try to limit your total sodium

or reduced to describe consumption to 100% or

the amount of sugars in a less of the Daily Value. If You Drink Alcoholic Beverages/l serving olafood. Do So in Moderation J

Look for products where the

words free, low, or reduced The Food Guide l^ramid recommends lhai alcoholic beverages be

to describe the are used consumed in moderation, if at all Adults who choose to drink should Total Carbohydrate 31g Check Nutrition Facts for the sodium content of the food. have no more than one drink a day for women and two drinks a day Dielary Fiber Og amount of sugars (in grams) for men. Like other foods in the Pyramid tip, alcoholic beverages Sugats 5g health in one serving of the food. Check labels (or provide calories but little else nutritionally

This number includes both claims about diet and high

added sugars and those blood pressure lo find foods Count as a drink; A 12-fluid

naturally present Foods with that are low in sodium. ounce (fl,oz.) serving of

natural sugars, such as milk beer, a 5 (I. oz. serving

and fruit, are also good ot wine, or a 1-1/2 fl. oz,

sources of other nutrients serving of liquor

like vitamins and minerals.

Look for terms such as INGREDIENTS: BLEACHED aOUR. SUGAR, C5D PARTIALLY HVOROGENATED VEGETABLE sugar (sucrose), fructose, SHORTENING, FRUCTOSE, WATER, CORN maltose, lactose, honey, Beer labeled //g/if contains SYRUP. COCOA, WHEY BLEND, CORN syrup, corn fewer calories than the STARCH, SALT, SODIUM BICARBONATE, syrup, high- LECITHIN. ARTIFICIAL FLAVORINGS, AtJD fructose corn syrup, same brand of regular beer, ARTIFICIAL COLORS. molasses, or fruit juice but |ust as much alcohol.

concentrate \r] the ingredi- Wine labeled //p/it contains alcohol ent list. If one ol these terms about one-lhird less fewer calo- appears first, or if several and, therefore, wine. are listed, the food is likely ries than regular

lo be high in added sugars. For More Information

USDA has published The Food Guide Pyramid (HG-252), a booklet that explains the Pyramid and its relationship to daily food choices, and Dietary Guidelines and Your Diet (HG-253), a set of pamphlets, each of which focuses on one of the Dietary

Guidelines with practical tips on how to make changes in your diet. For information on ordering these publications, contact:

U.S. Department of Agriculture

Food and Consumer Service

Public Information Staff 3101 Park Center Drive Alexandria, VA 22302

USDA's Meat and Poultry Hotline — Home economists and dietitians answer questions on safe handling and storage of meat and poultry products and provide information about the basic nutrition of meat and poultry products and the labeling of these items. Their telephone number is 1-800-535-4555 (toll-free outside Washington, DC, area); 202-720-3333 (Washington, DC, metropolitan area).

To ask for a free copy of Read the Label, Set a Healthy Table: An

Introduction to the New Food Label, write to:

Food and Drug Administration (FDA)

5600 Fishers Lane, HFE-88

Rockville, MD 20857 or call: FDA's Food Labeling and Seafood Hotline, 1-800-FDA-4010

The United States Department of Agriculture (USDA) prohibits discrimination in its programs on the basis of race, color, national origin, sex, religion, age, disability, political beliefs, and marital or familial status. (Not all prohibited buses apply to all programs.)

Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact the USDA Office of

Communications at 202-720-5881 (voice) or 202-720-7808 (TDD).

To file a complaint, write the Secretary of Agriculture, U.S. Department of Agriculture,

Washington, DC 20250, or call 202-720-7327 (voice) or 202-720-1 127 (TDD). USDA is an equal opportunity employer.

September 1994