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THE PROGRAM

HOW TO READ A FOOD LABEL
The Nutrition Facts Label can help you make informed food choices for your healthy diet. Once you have learned how to use the label, you can very quickly decide if the food is a good choice. Follow the explanations below to understand each section of the label. All labels follow this format, with information about the specific product given in sections 1 to 4, and the same footnote (5), included on all labels.

!"#$%#%&'()*+#,
!"#$%&'(!%)"(*+(,%&-(.#/.0"#1(2*34('5 !"#$%&'1(6"#(78&,/%&"#(/98:,(;
-.&"'#(/0$(10$2%'3

1 Start here. 2 Check calories.

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3 Limit these nutrients. Quick guide to % Daily Values: ! 5% or less is low ! 20% or more is high

4 Get enough of these nutrients.

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4*5&$%0, @8,/H(?/, Q"11(,N/& !/,(?/, Q"11(,N/& 7N8H"1,"#8H Q"11(,N/& !8>%:A Q"11(,N/& @8,/H(7/#98N->#/," ?%9"# @ABBB +<(' B4(' 344(A' BKE44(A' 344(' B<(' @ACBB R4(' B<(' 344(A' BKE44(A' 3C<(' 34('

5 Footnote.

Mastering Stress

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1 Start here. The first place to begin is with the serving size and the number of servings in the package. Serving sizes are standardized so you can easily compare similar foods. If you eat the equivalent of two servings, you must double the calories and nutrients. 2 Check calories. This is the amount of calories per serving, using the correct serving size. When one serving of a food item has more than 400 calories per serving, it is high in calories. By looking at the calories and nutrients listed on the label, you can determine whether the food is worth eating. Calories from fat: These are calories solely from fat. Focus on getting fat in your diet from monounsaturated and polyunsaturated fats. Skip food products that contain trans and saturated fats. 3 Limit these nutrients. These are nutrients most people eat in adequate amounts or even too much of. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, and high blood pressure.

Sugars refer to both natural and added sugars. Read the ingredients list to find added sugars, which may be listed as sugar, sucrose, glucose, high-fructose corn syrup, corn syrup, maple syrup, honey, and fructose. If sugar is among the first few ingredients, the food is high in added sugar. Since added sugar contributes empty calories, look for foods and beverages low in added sugars. 4 Get enough of these nutrients. Most people have to work hard to get enough fiber, vitamin A, vitamin C, calcium, and iron in their diet. Eating the right amounts of these nutrients can help to prevent some diseases and conditions. Foods with 5 grams of fiber or more are considered “high-fiber” foods. Vitamins and minerals are shown as percentages. The goal is to consume 100% of each of these nutrients daily to prevent nutrition-related diseases. 5 Footnote. The statement “*Percent Daily Values are based on a 2,000 calorie diet” must appear on all food labels. If the package is small, the rest of this section may not appear. The full footnote is always the same, because it shows recommended dietary advice, not information about the food in the package. Daily Values are recommended levels of intakes. They are shown for a 2,000-calorie and a 2,500-calorie diet.