Put the Nutrition Label to Work for You
F
Navigating the Nutrition Facts
ood labels provide reliable, governmentregulated information to help people
choose foods that meet their personal needs
and preferences. Information includes
nutrition facts, serving sizes, nutrient
reference values, claims and more. Read on
for tips on how reading food labels can
work to your advantage. Among the many
benefits, label reading helps you:
Check out the Nutrition Facts, which appear
on most packaged foods, as well as on or
near many fresh products, including fruits,
vegetables, meat, poultry and seafood in
the grocery store. Nutrition Facts provide
nutrition specifics: the number of calories and
amount of some key nutrients in one serving.
(Tip: The Nutrition Facts are based on the
serving size stated on the label.) Regulated
by the government, Nutrition Facts must be
accurate. We’ve used color cues to help you
navigate this sample Nutrition Facts label.
•Compare the nutrients and calories of
different options when selecting foods
and beverages.
•Determine the calories and nutrients if
you eat a bigger or smaller serving than
the listed serving size.
•Limit your intake of fat (especially
saturated and trans fats), cholesterol and
sodium.
Sweet Potato Shepherd’s Pie
•Choose foods with more vitamins, minerals and fiber.
•Next stop ... calories. Here you’ll find the amount of food
energy (calories) in one label serving. Being aware of how
many calories you eat helps you maintain a healthy weight.
•Make food choices to help you reach your health goals, such
as losing weight or reducing the risk of developing heart
disease, diabetes or high blood pressure.
•Now ... the nutrients. For several nutrients, you’ll find the
amounts per serving both in grams or milligrams and as
% Daily Values. For example, most of us need to:
oo Limit total fat, saturated fat, trans fat, cholesterol and
sodium. Eating too much can lead to health problems.
oo Take in more fiber, vitamins A and C, calcium and iron.
Getting enough of these nutrients may improve health
and reduce the risk for some health conditions.
Sample Label:
Reduced Fat 2% Milk Cheese Slice
Nutrition Facts
Serving Size 1 Slice (19g)
Servings Per Container About 16
Amount Per Serving
Calories 45
Total Fat 2.5g
Saturated Fat 1.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 220mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 0g
Protein 4g
Calories from Fat 20
% Daily Value *
4%
8%
•What are Daily Values (DV)? They’re government-defined
reference points that show “about right” amounts for some key
nutrients for those who take in 2000 calories a day. The %
DV shows the percentage of the DV that one label serving of
that food provides.
oo Use this Quick Guide to % DV. This is the “5-20” rule
of thumb: 5% DV or less is low and 20% DV or more is
high.
oo Look for foods with 5% DV or less of nutrients you
want to limit, such as total fat, saturated fat, cholesterol
and sodium . . . and for foods with 20% DV or more for
nutrients you want to get more of, such as dietary fiber
or vitamins and minerals.
3%
9%
1%
0%
Vitamin A 4%
Vitamin C 0%
Iron 06%
Calcium 20%
* Percent Daily Values are based on a 2000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs:
Calories:
2,000
2,500
Total Fat
Less Than
65g
80g
Sat Fat
Less Than
20g
25g
Cholesterol
Less Than
300mg
300mg
Sodium
Less Than
2.400mg
2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
www.kraftnutrition.com
• Start at the top ... with the serving size
and servings per container. All the
Nutrition Facts on the label relate to this
government-regulated serving size.
Servings per container tell how many
label-size servings are in the entire
package.
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Nutrition Update • 2013
Sizing up Serving Sizes
PER 1 CUP SERVING
Serving sizes stated on Nutrition Facts are based on typical
portions for most people. Your portions may be bigger or
smaller, so consider how the portion you eat fits with your
nutrition goals.
140
CALORIES
1g
410mg
5% DV
17% DV
SAT FAT
SODIUM
5g
SUGARS
1000mg
VITAMIN
POTASSIUM
A
29% DV
20% DV
Facts Up Front
icon showing the
standard four facts
plus two optional
nutrients (potassium
and vitamin A).
The new icon highlights information about calories as well as
saturated fat, sodium and sugars; the Dietary Guidelines for
Americans recommend limiting these. In addition, there are
optional nutrients that manufacturers may choose to include:
potassium, fiber, protein, vitamin A, vitamin C, vitamin D,
calcium and iron. These are nutrients that are encouraged
because they are “shortfall” nutrients for many people.
Facts Up Front
As a shopper, you might notice a new icon on the front of food
and beverage packages called Facts Up Front. Facts Up Front
summarizes important nutrition information from the Nutrition
Facts panel (which is generally found on the back and sides of
a package) and puts it on the front. It gives clear, easy-to-use
information to help you compare products and make sound
nutrition choices. Facts Up Front restates a product’s labeled
serving size as a reminder to pay attention to your portions.
Take time to read food labels—for your good health.
Check out these delicious Healthy Living recipes. We’ve provided nutrition information so you can see
how a serving fits into your healthful eating plan.
Sweet Potato Shepherd’s Pie
Chicken & Brown Rice Pilaf
Prep: 15 min.
Prep: 15 min.
Total: 40 min. Makes: 2 servings, 1-1/2 cups each
1/2 lb. sweet potato (1 large), peeled, cut into 2-inch pieces
2 Tbsp. PHILADELPHIA Chive & Onion 1/3 Less Fat than
Cream Cheese
1/2 lb. extra-lean ground beef
1 cup sliced fresh mushrooms
1 green onion, chopped
2 Tbsp. KRAFT Lite Balsamic Vinaigrette Dressing
2 tsp. flour
1/4 cup water
1 cup frozen green beans
Cook Time: 25 min.
Makes: 6 servings
3 slices OSCAR MAYER Bacon, chopped
6 small boneless skinless chicken breast halves (1-1/2 lb.)
1 onion, chopped
1 red pepper, chopped
3/4 lb. fresh sugar snap peas, cut diagonally in half
2 Tbsp. water
3 cups hot cooked long-grain brown rice
2 Tbsp. KRAFT Grated Parmesan Cheese
3 Tbsp. chopped fresh parsley
COOK bacon in large nonstick skillet on medium heat 5 min. or until
crisp. Remove bacon from skillet with slotted spoon; drain on paper
towels. Discard drippings from skillet.
HEAT oven to 375ºF.
MICROWAVE potatoes in small microwaveable bowl on HIGH 4 min.
or until tender. Mash until smooth. Add reduced fat cream cheese; mix
well.
ADD chicken to skillet; cook 5 to 6 min. on each side or until golden
brown on both sides and done (165ºF). Transfer chicken to plate; cover
to keep warm. Add onions and peppers to skillet; cook and stir 3 min.
Stir in peas and water; cover. Simmer 4 to 5 min. or until vegetables are
crisp-tender. Stir in rice; transfer to serving plate.
BROWN meat with mushrooms and onions in dressing in large skillet;
drain. Mix flour and water. Add to meat mixture; cook 2 min. or until
slightly thickened, stirring constantly. Stir in beans; spoon into 2 (2cup) ramekins sprayed with cooking spray. Cover with potato mixture.
TOP with chicken, cheese, parsley and bacon.
BAKE 15 min. or until heated through.
Nutrition Bonus: Try this low calorie, low fat variation of a classic
meal that uses sweet potatoes, which are rich in vitamin A.
Nutrition Bonus: Delight yourself with this low calorie, low fat
meal. As a bonus, the colorful pea pods and red peppers team up to
provide vitamin C.
Nutrition Information Per Serving: 320 calories, 9g total fat, 4.5g
saturated fat, 80mg cholesterol, 330mg sodium, 31g carbohydrate, 5g
dietary fiber, 15g sugars, 28g protein, 370%DV vitamin A, 35%DV
vitamin C, 10%DV calcium, 25%DV iron.
Nutrition Information Per Serving: 300 calories, 6g total fat, 2g
saturated fat, 0g trans fat, 70mg cholesterol, 180mg sodium, 29g carbohydrate, 4g dietary fiber, 3g sugars, 31g protein, 15%DV vitamin
A, 45%DV vitamin C, 8%DV calcium, 15%DV iron.
Exchange: 1-1/2 Starch, 1 Vegetable, 3 Meat (L), 1 Fat
Exchange: 1-1/2 Starch, 1 Vegetable, 3 Meat (L), 1/2 Fat
Dietary Exchanges based on Choose Your Foods: Exchange Lists for Diabetes © 2008 by the
American Diabetes Association and the American Dietetic Association.
www.kraftnutrition.com
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Nutrition Update • 2013