EASY TO USE FOOD LABELS

To implement the Nutrition Label and Education Act (NLEA) and Food and Drug Administration (FDA) published final regulation on January 6, 1993 updating the content format of foods labels. These food labeling rules are considered to be the most comprehensive in the nation’s history.

Nutrition labeling is required on almost all packaged foods. In addition, point-of-purchase nutrition information is encouraged for the 20 most frequently eaten fresh fruits and vegetables, and raw fish; and for single-ingredient products such as meat and poultry.

The redesigned food label is headed by the title “Nutrition Facts” and includes information on 12 mandatory nutrients.

The nutrition label includes information about total calories, calories from fat, total fat, saturated fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, vitamins A and C, calcium and iron. Included in this label are the absolute amounts per serving of each nutrient, as well as the percent they contribute to an average daily diet (given as the “% Daily Value,” which is based on a 2,000 calorie diet.). Also provided is a footnote with reference values for selected nutrients based on 2,000 and 2,500 calorie diets.

Daily Values describe the nutrient content of one serving of the food inside the packaging. Daily Values have been established for total fat, saturated fat, cholesterol, total carbohydrates, dietary fiber, sodium and potassium. Based on a daily intake of 2,000 calories, the Daily Values of the proceeding nutrients are as follows:

Total fat	65 grams
Saturated fat	20 grams or less
Cholesterol	300 mg or less
Total Carbohydrate	300 grams
Dietary Fiber	25 grams
Sodium	2,400 mg or less
Potassium	3,500 mg

The % Daily Value in the Nutrition Facts panel shows how a food and its nutrients fit into a daily diet.

By using the % Daily Values, you can readily determine how many nutrients a food contains. And you can compare different foods without using any calculations. A food that lists 40% of the Daily Value for fat means the food contains a high amount of that nutrient, whereas a food that lists 3% of the Daily Value for fat means it does not contain that much.

The goal is to choose foods that together give you close to 100% of each nutrient for a day, or average about 100% a day over a few days. For total fat, saturated fat, cholesterol and sodium – nutrients that most of us need to consume less of – the goal should be to eat not more than 100%.

For nutrients most of us need to eat more of – such as dietary fiber, calcium and other vitamins and minerals – the Daily Value goal is to eat foods that contribute at least 100% of each.

For example, if your daily calorie goal is 2,000 calories, your total fiber intake should be 25 grams. If the food you are preparing has 5 grams of dietary fiber per serving and shows the % Daily Value for total fiber per serving at 20%, then all the other foods you eat that day should total at least 80% of the Daily Value for total dietary fiber. Of course, you don’t have to stick rigidly to the 100% total each and everyday – simply balance your intake over the course of several days.

The % Daily Values are based on a reference diet of 2,000 calories a day. A 2,000-calorie-diet is about right for most moderately active women, teenage girls and sedentary men. However, many older adults, children and sedentary women, need fewer calories a day (approximately 1,600) while a higher calorie level (about 2,800) may be suited for many men, teenage boys and active women. Your daily calorie needs depend on many factors such as age, height, weight, and activity level.

Whatever your daily calorie needs are, you can still use the % Daily Values as a reference to determine how a food fits into your total daily diet.

For example: if your calorie needs are 1,600 a day, instead of 2,000 (1,600 is 80% of 2,000), the % Daily Values for each of the nutrients in all the foods you eat a day should equal 80, instead of 100. So, if one food provides 20% of the Daily Value of fat, the remaining food you eat that day should total no more than 60%.

October 2002, Medifast, Healthy News