Eating healthier and feeling better using theNutritionFacts LabelU.S. Department of Health and Human Services U.S. Department of Agriculturewww.healthierus.gov/dietaryguidelinesTHE RIGHT TOOL TO BALANCE YOUR DIET Yo u p r o b a b l y a l r e a d y u s e t h e N u t r i t i o n F a c t s l a b e l i nsome way—maybe to check calories, fat or sodiumcontent. But, the more familiar you are with the information, the more you’ll want to use it daily toensure you’re eating a healthy, balanced diet.Use the label when you shop, as you plan your meals,and as you cook each day. The label makes it easy todetermine the amounts of nutrients you’re gettingand to compare one product to another.Strive for a diet that emphasizes fruits, vegetables,whole grains, and fat-free or low-fat milk and milkproducts. Include lean meats, poultry, fish, beans, andnuts. Choose foods that are low in saturated fats,trans fats, cholesterol, salt, and added sugar.Regular physical activity is important for your overallhealth and fitness. It also helps you control bodyweight by balancing the calories you take infrom food with the calories you expend each day. For more information, visit www.healthierus.gov/dietaryguidelines.HERE’S WHERE TO FIND MORE INFORMATION ON HEALTHY LIVING:U.S. Department of Health and Human ServicesDietary Guidelines for Americans www.healthierus.gov/dietaryguidelinesDietary Approaches to Stop Hypertension (DASH) www.nhlbi.nih.gov/health/public/heart/hbp/dashU.S. Food and Drug AdministrationNutrition Facts Labelwww.cfsan.fda.gov/~dms/foodlab.htmlU.S. Centers for Disease Control and PreventionNutrition and Physical Activitywww.cdc.gov/nccdphp/dnpaU.S. Department of AgricultureNutrition Information www.nutrition.govFood Pyramid www.mypyramid.govFDA is responsible for promoting and protecting the public’s health by ensuring that the nation’s food supply is safe, sanitary, wholesome, and honestly labeled.August, 2006Eating healthier and feeling better using theNutritionFacts LabelU.S. Department of Health and Human Services U.S. Department of Agriculturewww.healthierus.gov/dietaryguidelinesTHE RIGHT TOOL TO BALANCE YOUR DIET Yo u p r o b a b l y a l r e a d y u s e t h e N u t r i t i o n F a c t s l a b e l i nsome way—maybe to check calories, fat or sodiumcontent. But, the more familiar you are with the information, the more you’ll want to use it daily toensure you’re eating a healthy, balanced diet.Use the label when you shop, as you plan your meals,and as you cook each day. The label makes it easy todetermine the amounts of nutrients you’re gettingand to compare one product to another.Strive for a diet that emphasizes fruits, vegetables,whole grains, and fat-free or low-fat milk and milkproducts. Include lean meats, poultry, fish, beans, andnuts. Choose foods that are low in saturated fats,trans fats, cholesterol, salt, and added sugar.Regular physical activity is important for your overallhealth and fitness. It also helps you control bodyweight by balancing the calories you take infrom food with the calories you expend each day. For more information, visit www.healthierus.gov/dietaryguidelines.HERE’S WHERE TO FIND MORE INFORMATION ON HEALTHY LIVING:U.S. Department of Health and Human ServicesDietary Guidelines for Americans www.healthierus.gov/dietaryguidelinesDietary Approaches to Stop Hypertension (DASH) www.nhlbi.nih.gov/health/public/heart/hbp/dashU.S. Food and Drug AdministrationNutrition Facts Labelwww.cfsan.fda.gov/~dms/foodlab.htmlU.S. Centers for Disease Control and PreventionNutrition and Physical Activitywww.cdc.gov/nccdphp/dnpaU.S. Department of AgricultureNutrition Information www.nutrition.govFood Pyramid www.mypyramid.govFDA is responsible for promoting and protecting the public’s health by ensuring that the nation’s food supply is safe, sanitary, wholesome, and honestly labeled.August, 2006USE THE NUTRITION FACTSLABEL TO EAT HEALTHIERCheck the serving size and number of servings.• The Nutrition Facts Label information is based on ONEserving, but many packages contain more. Look at theserving size and how many servings you are actuallyconsuming. If you double the servings you eat, youdouble the calories and nutrients, including the % DVs.• When you compare calories and nutrients betweenbrands, check to see if the serving size is the same.Calories count, so pay attention to the amount.• This is where you’ll find the number of calories perserving and the calories from fat in each serving.• Fat-free doesn’t mean calorie-free. Lower fat itemsmay have as many calories as full-fat versions.• If the label lists that 1 serving equals 3 cookies and100 calories, and you eat 6 cookies, you’ve eaten 2 servings, or twice the number of calories and fat.Look for foods that are rich in these nutrients.• Use the label not only to limit fat and sodium, but also to increase nutrients that promote good healthand may protect you from disease.• Some Americans don’t get enough vitamins A and C,potassium, calcium, and iron, so choose the brand with the higher % DV for these nutrients.• Get the most nutrition for your calories—comparethe calories to the nutrients you would be getting tomake a healthier food choice.The % Daily Value is a key to a balanced diet.The % DV is a general guide to help you link nutrients in a serving of food to their contribution to your total dailydiet. It can help you determine if a food is high or low in anutrient—5% or less is low, 20% or more is high.You canuse the % DV to make dietary trade-offs with other foodsthroughout the day. The * is a reminder that the % DV isbased on a 2,000-calorie diet. You may need more or less,but the % DV is still a helpful gauge.Know your fats and reduce sodium for your health.• To help reduce your risk of heart disease, use the label to select foods that are lowest in saturated fat,trans fat and cholesterol.• Trans fat doesn't have a % DV, but consume as little aspossible because it increases your risk of heart disease.• The % DV for total fat includes all different kinds of fats.• To help lower blood cholesterol, replace saturated andtrans fats with monounsaturated and polyunsaturatedfats found in fish, nuts, and liquid vegetable oils.• Limit sodium to help reduce your risk of high blood pressure.Reach for healthy, wholesome carbohydrates.• Fiber and
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