This document provides instructions for reading nutrition labels in 6 steps: 1. Check the serving size and calories per serving 2. Look at nutrients to limit like total fat, saturated fat, sodium, and cholesterol 3. Concentrate on nutrients that are high in fiber, vitamins, and minerals 4. Review the ingredient list to identify major ingredients 5. Understand what the %DV stands for using the 5% and 20% rules 6. Examples are given to demonstrate how to compare nutrition labels and identify healthier options

1. HOW TO READ NUTRITION
LABELS

2. What would you choose?

3. READING THE FOOD LABEL IS EASIER THAN
YOU THINK!!!
1. CHECK THE SERVING SIZE
2. LOOK AT THE CALORIES
3. DETERMINE WHICH
NUTRIENTS ARE
HIGH
LOW
4. CONCENTRATE ON
NUTRIENTS YOU SHOULD BE
CONSUMING
5. REVIEW THE INGREDENT LIST
6. LOOK AT %DV

4. Look at the serving size and
how many serving are per
container
 If the label says a serving size
is 1 cup and there are 4 cups
in the whole container, make
sure to multiply calories by 4
Step 1: check the serving size

5. Check the calories per serving.
Multiply the number of serving
to get the total calories in the
package.
In this nutrition label
 A serving is 1 ounce and the
whole package has 4 servings.
 Therefore the calories would be
620 calories for the whole
container.
Step 2: Look at the calories

6. Check the Nutrition Facts label for the
amount of fat, cholesterol, and sodium
in the food you are about to choose.
WE NEED TO LIMIT THE NUTRIENTS IN
YELLOW COLOR:
 Total fat
 Saturated fat
 Trans fat
 Cholesterol
 Sodium
Step 3: determine nutrients high and low

7. Eat more foods that are high
in fiber, vitamins, and
minerals
These nutrients can help
reduce the risk of some heart
disease, cancer, diabetes,
and obesity
Step 4: concentrate on nutrients

8. The fifth step is to review the
package’s ingredients list.
Ingredients are listed in order by
weight, from most to least. In this
food label, whole grain rolled oats
are listed first. This could be a
healthy choice because whole
grains are high in fiber, vitamins,
and minerals. If enriched flour
was listed first, there would be
less fiber, vitamins, and minerals.
Step 5: review ingredient list

9. The Five and Twenty
Rule (5 & 20)
5 percent or less is LOW
20 percent or more is
HIGH
A guide to %Daily value

11. Lets look at an example

12. Time to test your
understanding of
nutrition labels

13. Which one of these is the better product

14. answers

15. Which one is better here?

16. references
http://images.meredith.com/dlv/images/2009/04/ss_02_101248169.
jpg
http://www.clemson.edu/extension/hgic/graphics/4056/label.gif
http://www.currantc.com/clientuploads/Nutrition_Facts_Label.jpg
http://www.fda.gov/ucm/groups/fdagov-
public/documents/image/ucm053272.png
http://www.casrc-
chkrcetrainings.org/newlook/trainings/Food+Label/FoodLabel_FINAL.pdf
http://hlnces.ncdpi.wikispaces.net/file/view/lesson7+-+label+reading.pdf