FOOD LABEL

Food Label
–A panel found on a package of
food which contains a variety of
information about the
nutritional value of the food
item.
 What is a Food Label?

• Also called the “nutrition facts” label

• A tool that helps you choose the foods
you want to eat
• Required to be on food packaging
Parts of a Food Label
 Group Activity
• Choose 1 food label from the
box
• Cut each part and paste on a
coupon short bond
• Identify the parts
 Serving Size
• The important starting point
when reading a label

• This shows you how much food

is equal to one serving

• It is the base volume for all the

nutrient values on the label,
such as the number of grams of
protein and the percentage of
vitamins and minerals
 Nutrition Facts
Servings Per Serving Size
Servings Per Container

Container Amount Per Serving

Calories Calories from Fat
% Daily Value*
• This is the number of servings Total Fat
that are in the entire package Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Cholesterol
• To find out the total amount Sodium
of nutrients in the package, Total Carbohydrate

multiply each nutrient Dietary Fiber

Sugars
amount by the number of Other Carb.

servings per container Protein

Vitamin A Vitamin C
Calcium Iron
• Example: If there are 3 * Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on
servings per container and your calorie needs

the serving size is 1 cup, the Total Fat

Calories
Less than
2,000
65 g
2,500
80 g

whole package contains 3 Sat. Fat Less than

Cholesterol Less than
20 g
300 mg
25 g
300 mg

cups Sodium Less than

Total Carbohydrate
2,400 mg
300 g
2,400 mg
375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Calories Serving Size
Servings Per Container

Amount Per Serving

• Calories are units of energy Calories Calories from Fat
% Daily Value*
Total Fat
Saturated Fat
• In food, calories come Polyunsaturated Fat
Monounsaturated Fat
from carbohydrate, protein Cholesterol
Sodium
and fat Total Carbohydrate
Dietary Fiber
Sugars
Other Carb.
• Our bodies need calories Protein

to work Vitamin A Vitamin C

Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Total Fat Serving Size
Servings Per Container

Amount Per Serving

Calories Calories from Fat
• Fat is an important nutrient % Daily Value*
Total Fat
Saturated Fat

• It creates hormones, and Polyunsaturated Fat

Monounsaturated Fat
helps you to feel Cholesterol
Sodium
full after eating Total Carbohydrate
Dietary Fiber
Sugars
• Total, saturated & trans fat Other Carb.
Protein
will always be listed on the
food label; mono and poly Vitamin A
Calcium
Vitamin C
Iron
unsaturated fat may also be * Percent Dialy Values are based on a 2,000 calorie diet.

listed Your daily values may be higher or low er depending on

your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Serving Size

Fats Servings Per Container

Amount Per Serving

Calories Calories from Fat
Saturated Fat % Daily Value*
Total Fat
Saturated Fat
Polyunsaturated Fat
• It is sometimes called the Monounsaturated Fat

“unhealthy” fat Cholesterol

Sodium
Total Carbohydrate
Dietary Fiber
• Eating too much saturated Sugars
Other Carb.
fat may lead to heart Protein
disease Vitamin A Vitamin C
Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on
• Saturated fats are your calorie needs
Calories 2,000 2,500
commonly found in animal Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
sources such as meat and Cholesterol Less than
Sodium Less than
300 mg
2,400 mg
300 mg
2,400 mg
dairy Total Carbohydrate
Dietary Fiber
300 g
25 g
375 g
30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Fats
Polyunsaturated &
Monounsaturated Fats

• These fats keep your heart

healthy

• Polyunsaturated fats include

essential omega 3 and omega 6
fats

• These can be found in fish such as

salmon
 Fats
Trans Fat

• Is used to make many

processed foods such as
baked goods and fast
foods such as french fries

• Eating trans fat may lead

to heart disease

• Aim to limit trans fat from

your diet
 Nutrition Facts
Cholesterol Serving Size
Servings Per Container

Amount Per Serving

Calories Calories from Fat
• Cholesterol is only found in % Daily Value*
Total Fat
animal products Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Cholesterol
• Eating large amounts of Sodium
Total Carbohydrate
cholesterol rich foods may Dietary Fiber
Sugars
lead to heart disease Other Carb.
Protein

Vitamin A Vitamin C
Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Sodium Serving Size
Servings Per Container

Amount Per Serving

Calories Calories from Fat
• Sodium is found in salt % Daily Value*
Total Fat
Saturated Fat
Polyunsaturated Fat
• Our hearts and kidneys Monounsaturated Fat
Cholesterol
need some sodium to help Sodium
Total Carbohydrate
stay healthy Dietary Fiber
Sugars
Other Carb.
Protein
• Consuming too much
Vitamin A Vitamin C
sodium may lead to high Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
blood pressure Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Total Serving Size
Servings Per Container

Carbohydrate Amount Per Serving

Calories Calories from Fat
% Daily Value*
Total Fat

• Carbohydrates in food Saturated Fat

Polyunsaturated Fat
come from fiber, sugars Monounsaturated Fat
Cholesterol
and other starches Sodium
Total Carbohydrate
Dietary Fiber
Sugars
• Carbohydrates are broken Other Carb.

down into sugar during Protein

digestion Vitamin A
Calcium
Vitamin C
Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on

• They are the main source your calorie needs

Calories 2,000 2,500
Total Fat Less than 65 g 80 g
of energy for the brain Sat. Fat Less than
Cholesterol Less than
20 g
300 mg
25 g
300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Total Serving Size

Carbohydrate
Servings Per Container

Amount Per Serving

Calories Calories from Fat

Fiber Total Fat

% Daily Value*

Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
• Creates “bulk” in our diet Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
• Is needed to help keep our Other Carb.

bowels regular Protein

Vitamin A Vitamin C
Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.

• Helps to keep us feeling full Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Total Serving Size

Carbohydrate
Servings Per Container

Amount Per Serving

Calories Calories from Fat
Sugars % Daily Value*
Total Fat
• Sugars are found naturally in some Saturated Fat
Polyunsaturated Fat
foods and added to other foods Monounsaturated Fat
Cholesterol
Sodium
Total Carbohydrate
• They are found naturally in foods Dietary Fiber

such as fruit, vegetables, and dairy Sugars

Other Carb.
products Protein

Vitamin A Vitamin C
Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
• They are added to some foods Your daily values may be higher or low er depending on
your calorie needs
such as breads, cakes, and cookies Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Protein Serving Size
Servings Per Container

Amount Per Serving

• Protein is used to build Calories Calories from Fat
% Daily Value*
muscle and to fight Total Fat

infection Saturated Fat

Polyunsaturated Fat
Monounsaturated Fat
Cholesterol
Sodium
• Protein is also a source of Total Carbohydrate
energy Dietary Fiber
Sugars
Other Carb.
Protein

Vitamin A Vitamin C
Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
% Daily Value Serving Size
Servings Per Container

Amount Per Serving

• This is based on an average Calories Calories from Fat
% Daily Value*
amount of 2,000 calories a Total Fat

day
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Cholesterol
Sodium
• This number shows you the Total Carbohydrate

total percentage of each Dietary Fiber

Sugars

nutrient provided by one Other Carb.

Protein
serving Vitamin A Vitamin C
Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.
Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Nutrition Facts
Vitamins and Serving Size
Servings Per Container

Minerals Amount Per Serving

Calories Calories from Fat

• The label tells you the Total Fat

% Daily Value*

percentage of vitamins Saturated Fat

Polyunsaturated Fat
(vitamins A and C) and Monounsaturated Fat

minerals (calcium and iron) Cholesterol

Sodium
that are in the product Total Carbohydrate
Dietary Fiber
Sugars
Other Carb.
• These four nutrients are Protein

required to be on the label, Vitamin A Vitamin C

but other vitamins and Calcium Iron
* Percent Dialy Values are based on a 2,000 calorie diet.

minerals may also be listed Your daily values may be higher or low er depending on
your calorie needs
Calories 2,000 2,500
Total Fat Less than 65 g 80 g
Sat. Fat Less than 20 g 25 g
Cholesterol Less than 300 mg 300 mg
Sodium Less than 2,400 mg 2,400 mg
Total Carbohydrate 300 g 375 g
Dietary Fiber 25 g 30 g
Calories per gram:
Fat 9 Carbohydrate 4 Protein 4
 Summary

• Be a smart shopper
• Compare food labels
• Know what you’re eating
• Choose healthy foods