Global Nutrition Services, LLC. – 505.332.8070
Reading the nutrition facts label can be tricky.
It is important to understand the different parts of the
label. This will help you to get the most out of the nutrition
facts label. Look at the nutrition facts label to the left and
read each section below.
Serving Size and Servings Per Container
The serving size is important to understand. This label shows
a serving size of ¾ cup. That means that all of the rest of the
information on the label is based on a serving size of ¾ cup.
There are also 8 servings in the complete package. This means
that the entire container is 6 cups.
Calories
The label shows that one serving equals 150
calories. It is important to remember that there
are 150 calories in each serving. If you were to
eat the entire container, you would consume 1200 calories.
Sometimes the label will also list the calories from fat.
Fat
Fat is listed as total fat, saturated fat and now food
manufacturers are required to list trans fats on the label. It
is important to limit fats. If you were to consume a 2,000
calorie diet daily, you should consume less than 65 grams of
total fats, less than 20 grams of saturated fats and only trace amounts of trans fats.
Trans fats are harmful because they raise our risk of coronary heart disease by
clogging arteries. This can cause a clog in the arteries leading to the heart and brain
which can cause a heart attack or stroke.
Cholesterol
Cholesterol is also another item that needs to be limited. For a 2,000 calorie diet, you
should not consume more than 300mg of cholesterol daily. We need cholesterol to
digest foods, make hormones, make some vitamins and build cell walls. It is the amount
of cholesterol that needs to be controlled. Too much cholesterol can cause
atherosclerosis, heart attack and stroke.
NUTRITION FACTS
Serving Size: ¾ cup (160 grams)
Servings Per Container: 8
Amount Per Serving
Calories: 150
% Daily Value
Total Fat:
2 g 3%
Saturated Fat: 1g 4%
Cholesterol:
3mg 1%
Sodium:
118mg 5%
Total Carbohydrate:
31g 10%
Dietary Fiber: 7g 27%
Sugar: 6g
Protein:
6g 12%
Vitamin A -78% Vitamin C -60%
Calcium –12% Iron –10%
Percent Daily Values are based on a
2,000 calorie diet. Your daily values
may be higher or lower depending on
your calorie needs:
Calories: 2,000 2,500
Total Fat <65g <80g
Sat Fat <20g <25g
Cholesterol <300mg <300mg
Sodium <2,400 mg <2,400mg
Total Carbs 300mg 375mg
Fiber 25g 30g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
Global Nutrition Services, LLC. – 505.332.8070
Sodium
Many Americans consume too much sodium. The current recommendation is to consume
less than 2,400mg daily. Too much sodium in the diet can lead to high blood pressure and
increase your risk of developing heart disease and stroke.
Carbohydrates
Carbohydrates are important to the body because they are the preferred fuel for most
body functions. The label shows the total number of grams of
carbohydrates and then also the number of grams of fiber and
sugar. Fiber is very beneficial to the body. Most foods high in fiber
often contain a large amount of vitamins and minerals. Fiber helps to
prevent and/or treat constipation, diverticulosis, irritable bowel
syndrome, hemorrhoids and help with removing cholesterol from the
body, regularity, colon cancer, weight and diabetes. The
recommended amount of fiber per day is 20 to 35 grams per day for adults.
Protein
Protein is what the body uses to make muscles, bones and skin. Protein also helps to
build and repair tissue, form antibodies to fight off infection and give the body energy.
Vitamins and Minerals
• Vitamin C helps with healthy teeth, gums and bone, heals cuts and fractures, aids
in the prevention and treatment of colds and helps with a healthy heart and eyes.
Adults need 50-60mg per day.
• Vitamin A plays an important role in vision, growth, healthy skin and
tissues and helps to resist infections. Adults need 800-1000mcg per
day.
• Calcium helps with strong bones and teeth. Adults need 1000-1200mg
per day.
• Iron carries oxygen from the lungs to the rest of the body. Adults need 10mg per
day.
The vitamins and minerals are listed as a percentage of the total needed daily. For
example, calcium is listed as 12%. That means it is 12% of the 1000mg needed daily or
120mg. It is not necessary to convert to milligrams as long as you remember to consume
enough calcium daily to equal 100%.
The bottom of the nutrition facts labels lists the amount of fat, saturated fat,
cholesterol, sodium, carbohydrates and fiber recommended for a 2,000 calorie and
2,500 calorie diet.
