Food Label Facts Use this guide to help you better understand the nutrition facts on food labels and make better choices while shopping.

Nutrition Facts S T U % Serving Size 1 cup Serving Size: The size of the % Daily Value: The % of daily Servings per container 2 Calories: This will tell you how Total Fat: Measured in grams, serving will affect the quantity value is based on a 2,000 calorie many calories are in a serving size. total fat will list the types of fat of the rest of the nutrients. For per day diet. Your calorie It will also tell you how many of found in a serving size of example, if a can of soup has requirements may differ, those calories are from fat. As a packaged food. Saturated fat and two servings and you eat the so these percentages may Amount Per Serving general rule, no more than 25 to trans fats are associated with an entire can, you must double the not be accurate for you. 35 percent of the total calories increased risk of cardiovascular nutrition information on the label. Calories 90 Calories from fat 20 should come from fat. disease. Many unsaturated fats are good for you — in moderation. % Daily Value Total Fat 2 g 3% Saturated Fat 0 g 0% Trans Fat 0 g Sodium: Like sugar, sodium (salt) Carbohydrates: The total number Cholesterol 10 mg 3% Protein: An essential nutrient, Cholesterol: This number tells you is naturally found in a lot of of carbohydrates combines both protein is found in meat, eggs, how much cholesterol is included foods. Most healthy adults easily broken down sugars and Sodium 890mg 37% grains, dairy, legumes, nuts – in one serving size of the product. should keep their sodium level more complex carbohydrates and even some fruits and It does not differentiate between to less than 2,300 mg per day. that provide sustained energy. Total Carbohydrates 13 g 4% vegetables. Adults should get cholesterol from saturated about 10 - 35 percent of their fats, or unsaturated fats. Dietary Fiber 1 g 4% total calories from protein. Sugars 1 g Hidden fats, Protein 6 g sugars and salts Sometimes fats, sugars and salts Ingredients: Chicken broth, carrots, cooked can be listed under different names, Sugars: This number tells you the white chicken meat (white chicken meat, Dietary Fiber: Dietary fiber is Ingredients: Ingredients are listed making it difficult to tell what you’re total amount of sugar in a serving. water, salt, sodium phosphate, isolates soy an important component of in descending order by weight. eating. Below are some names It does not differentiate between good nutrition. It aids in digestion When reading the ingredients of common ingredients that could natural sugars which are found protein, modified cornstarch, cornstarch), and bowel function. A high fiber make sure that the first three to be adding extra calories and in fruits and vegetables, grains, potatoes, celery, rice, monosodium glutamate. diet that is low in saturated five ingredients are not saturated sodium to your diet. and dairy; and added sugars. fat and cholesterol can help fats or processed sugars. Contains soy. reduce the risk for heart disease.

Types of added fat Palm oil Types of added sugar Evaporated cane juice Maple syrup Types of added sodium Sodium bicarbonate Animal fat (pork, chicken and beef) Partially hydrogenated Agave nectar Fructose Molasses Baking powder (Baking soda) Butter and hydrogenated oils Anhydrous dextrose Glucose Rice syrup Disodium phosphate Sodium caseinate Cocoa butter Shortening Barley malt syrup High-fructose corn Saccharose Iodized salt Sodium citrate Coconut oil Suet Brown sugar syrup Sorghum or sorghum Kosher salt Sodium propionate Cream Tallow Brown rice sugar Honey syrup Monosodium glutamate Sodium saccharin Lard Vegetable oils (including Corn sweetener Invert sugar Sugar alcohol (MSG) Sodium nitrite/nitrate Margarine avocado, olive, canola, Corn syrup Lactose Sucrose Rock salt Sodium sulfite Milk solids peanut, sesame, soybean Dextrin Maltodextrin Treacle Sea salt Sodium phosphates Palm kernel oil and sunflower) Dextrose Maltose Xylose Sodium benzoate Sodium lactate