Understanding The Nutrition Facts Panel

The nutrition facts panel is designed to encourage health eating. It gives consumers a way to compare the nutritional value of products and to see how specific products can meet their dietary needs.

The nutrition facts panel consists of several sections. The serving size is given in both a familiar units such as cups or ounces and in metric units.

Serving sizes are standardized for similar foods, so that consumers can make easy comparisons. If the package contains a single serving, the serving size is not required.Under the serving size the servings per container lists the total number of servings contained in the package.

The next section of the nutrient facts panel deals with specific nutrients. The information is given by weight in metric units (grams or mg) and as a percent daily value. The percent daily value shows how much of each nutrient the food contributes toward meeting the daily recommended amount of each specific nutrient.

Percent daily values are based on the recommended dietary allowances (RDAs) of the nutrient for a person who is eating a 2,000-calorie diet. Percent daily values of 5% or less are considered low and values of 20% or greater are considered high.

The nutrient panel also lists total carbohydrates, dietary fiber, sugars, and proteins. Americans should try to increase the amount of dietary fiber they consume. A percent daily value for protein is not required unless the food makes the claim ‘‘high in protein.’’

In that case, the daily value must be 20% or greater. No recommendations have been made about how much sugar should be consumed in a day, so no percent daily value can be calculated.

At the bottom of the label, percent daily values, but no weights, are listed for four nutrients: vitamin A, Vitamin C, calcium, and iron. These percentages give consumes an idea how low or high the food is in these particular nutrients.

Larger labels have a footnote at the very bottom. The information in this footnote is the always same regardless of the type of food in the package.

The footnote explains that the percent daily values are calculated based on a 2,000 calorie diet, and that an individual’s needs may be greater or less than the listed percent daily value depending on the individual’s energy (calorie) needs.

The footnote then gives dietary guidance by showing the maximum recommended grams of fat, saturated fat, cholesterol, and sodium, and the minimum grams of carbohydrates and dietary fibers a person on a 2,000 or 2,500-calorie diet should consume.

By using all the information available on food labels, consumers can make informed decision about the nutritional content of what they eat and maintain a healthy diet.