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by Louanne Kaupa, RD, LN

edited by Felicia Busch, MPH, RD, FADA

©2006 Learning ZoneXpress

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Introduction

 Food labels help a consumer learn more about the

ingredients in a product, the nutritional value, and
how to fit the food into a healthy diet. In this
presentation you will learn how to:

• Recognize the important

facts on food labels.

• Define nutrition terms

used on labels.

• Compare food products.

• Select foods based on

nutritional value.

©2006 Learning ZoneXpress

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History of Food Labels

 Food labels were first developed when nutrient

deficiencies were common.
 In 1993, nutrition information on the label changed
to reflect the increasing public health concern over
dietary excesses.
 Food labels of the past were often confusing to
consumers due to:
• Listing of nutrients in metric weights.
• Portion sizes being listed in metric weights.
• Complicated fine print.
• Information about dietary fats, fiber and sugar
not included and/or misleading content.
©2006 Learning ZoneXpress
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Rules and Regulations

 Today’s food label rules and regulations are

developed by:
• The Food and Drug Administration (FDA)
• The Food Safety and Inspection Service
of the United States Department of
Agriculture.
• Tens of thousands of public comments have
been used in helping write the food label
rules.
• Anyone can petition for a change in rules but
the final decision is left up to legislation.

©2006 Learning ZoneXpress

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Current Food Label Requirements

Food labels are standardized to make them easy for the consumer
to understand and to make food comparison easier.

 The current requirements include:

• Nutrition information that is shown a universal form.
• Any health claim must be supported by scientific
evidence and approved by the Food and Drug
Administration (FDA).
• Serving sizes are standard or represent a usual serving.
• Percent of Daily Values reflect how one serving of the
food fits into a 2000 calorie per day reference diet.
• The ingredient list names the ingredients in order by
the most weight to the least amount of weight.
• An address or phone number of the
manufacturer/distributor must be on the label.

©2006 Learning ZoneXpress

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Exceptions to the Rules

Some foods or food products are not required to have a
“Nutrition Facts” label.

 Some of the current exceptions include:

• Plain coffee and tea.
• Spices, flavorings, and foods with no
significant source of any nutrient.
• Foods that are packaged
in “sample” sizes not
reflecting a “usual” serving.
• Ready-to-eat foods
prepared on site.
• Fruits, vegetables, and fish.

©2006 Learning ZoneXpress

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The ‘Nutrition Facts’

Nutrition information that must be listed on the “Nutrition Facts” panel includes:

Serving size of the

food in both a
household measuring The number of
unit and its metric servings in the
equivalent. container.

The total calories

in each serving and
the total calories Nutrition
from fat. information is listed
as amount of “%
Daily Value” it
represents per
serving.

©2006 Learning ZoneXpress

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The Percent Daily Values

 “% Daily Values” are used to show how one serving

of food fits into a 2000 calorie reference diet.
 The nutrition information that must be listed on the
“Nutrition Facts” panel include:
• Total fat
– Saturated fat
– Trans fat
• Cholesterol
• Sodium
• Total Carbohydrate
– Dietary Fiber
– Sugar
• Protein
• Vitamin A
• Vitamin C
• Calcium
• Iron

©2006 Learning ZoneXpress

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Terms Used On Food Labels

 Total Fat - Amount of all types of fat in the

product, including:
• Saturated Fat - Raises “bad” cholesterol levels.
• Trans Fat - Raises “bad” cholesterol levels AND
lowers “good” cholesterol.
• Polyunsaturated Fat
• Monounsaturated Fat

 Cholesterol - For some people, eating foods high

in cholesterol can raise their “bad” blood cholesterol
levels.

©2006 Learning ZoneXpress

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Facts on Fat

 To lower your fat intake,

compare similar foods
and choose:
• food with the lower
combined saturated
and trans fats
• AND the lower
amount of cholesterol

©2006 Learning ZoneXpress

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Terms Used On Food Labels

 Diet - A food that is either a low calorie or reduced

calorie food.
 Low Calorie - Contains no more than 40 calories
per serving.
 Reduced Calorie - Contains 25 percent fewer
calories per serving than a “regular” product.
 Fat Free - .5g or less of fat per serving.
 Low Fat - 3g or less of fat per serving.
 Calorie-Free - Contains less than 5 calories per
serving.
 Sugar-Free - Contains less than half a gram of
sugar per serving.

©2006 Learning ZoneXpress

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Terms Used On Food Labels

 Excellent Source - Provides at least 20% of the

Daily Value per serving.
 Good Source - Provides 10-19% of the Daily Value
per serving.
 Healthy - Allowed only on food items which are low
in fat, saturated fats, cholesterol, and sodium. Is
usually used with an approved health claim and then
only as “part of a healthy diet.”
 Light -
• A serving provides 1/3 fewer calories or half the fat of a
“regular” product.
• A serving of a low calorie, low fat food provides half the
sodium normally present.
• The product is light in color or texture and the label
describes this.
©2006 Learning ZoneXpress
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Terms Used On Food Labels

 Reduced - Contains 25% less of a nutrient or

calories than a “regular” product.
 Low Sodium - 140mg or less of sodium per serving.
 Very Low Sodium - 35mg or less sodium per
serving.
 Lean - Not more than: 10g fat, 4.5g saturated fat,
and 95mg cholesterol or less per serving.
 Extra Lean - Not more than: 5g of fat, 2g saturated
fat, or 95mg cholesterol per serving.
 0g Trans Fat - Less than .5g of trans fat per
serving.

©2006 Learning ZoneXpress

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Health Claims

 In the past, many labels listed false claims

to improve health or prevent certain
diseases.
 Today, the FDA has very strict guidelines on
which nutrients may be linked with diseases.
The guidelines were created based on
scientific evidence.
 The following are health claims which
currently have been proven and can be
listed on FDA approved food products.

©2006 Learning ZoneXpress

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Health Claims

 Calcium linked to Osteoporosis. Product must be

high in calcium.
 Sodium linked with high blood pressure. Foods
must be low in sodium.
 Dietary fat linked with certain cancers. Foods
must be low fat.
 Dietary saturated fat and cholesterol linked
with coronary heat disease. Foods must be low
in saturated fat, total fat, and cholesterol.
 Fiber linked to certain cancers. Foods must be
low fat and a good source of natural dietary fiber.
 Fruits and vegetables linked with certain
cancers. Foods must be low fat and an excellent
source of natural fiber, vitamin A and vitamin C.
©2006 Learning ZoneXpress
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Comparison Claims

 Today many products use the terms “reduced”, “fewer”,

“less”, “more”, and “light” to assist in comparison
shopping.
 In order to use these terms the manufacturer must
include the percent difference with the product being
compared.
 Products using the terms “light” or “reduced” must be
compared with a similar product.
 Products using the terms “less” or “fewer” may be
compared to different products. For example, chips may
be compared to pretzels.
 Products using the terms “enriched”, “added”, or
“fortified” must have 10% or more of the Daily Value for
a particular nutrient than the product being compared.

©2006 Learning ZoneXpress

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Main Dishes

 Many consumers today are purchasing entire meal

entrees. Consumers want to know how these meals
fit into the daily nutritional values.
 The FDA defines a “main dish” as weighing at least 10
ounces and with at least 3 different foods from at least
2 of the 4 main food groups.
 Food label claims on “main
dishes” are subject to the
same rules and regulations
as individual foods.
 The food label should also
list the total nutrients in
an entire packaged item
that’s meant for a single use.
©2006 Learning ZoneXpress
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Dietary Guidelines for Americans

The Dietary Guidelines for Americans were developed by the

USDA and U.S. Department of Health and Human Services.

©2006 Learning ZoneXpress

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Feel better today…

stay healthy tomorrow.

 Make smart choices from every
food group.
 Find your balance between food
and physical activity.
 Get the most nutrition
in your calories.

MyPyramid was created by the U.S. Department of Agriculture,

Center for Nutrition Policy and Promotion.
©2006 Learning ZoneXpress
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Make smart choices…

from every food group.

 A healthy eating plan is one that:
• Emphasizes fruits, vegetables, whole grains,
and fat-free or low-fat milk and milk products.
• Includes lean meats,
poultry, fish, beans,
eggs, and nuts.
• Is low in saturated fats,
trans fats, cholesterol,
salt (sodium), and
added sugars.

©2006 Learning ZoneXpress

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Mix up your choices…

within each food group.

 Focus on fruits.
 Vary your veggies.
 Get your calcium-rich foods.
 Make half your grains whole.
 Go lean with protein.

©2006 Learning ZoneXpress

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Find your balance between…

food and physical activity.

 Children and teenagers should be physically
active for 60 minutes every day, or most every
day.
 If you eat 100 more food calories a day than
you burn, you’ll gain
about one pound in
a month. That’s
12 pounds a year.

©2006 Learning ZoneXpress

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You’re the Expert

 You are grocery shopping with your Grandma who tells you she
never reads food labels because of her bad experiences with them
in the past.
 Explain to her how the food labels have changed and the
information they provide. Discuss your responses in small groups
and then create a role play to present to your class on what your
group would do in
this situation.

©2006 Learning ZoneXpress

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Applying What You Know

Pick one of the following assignments to be completed outside of class.

 Select three different food labels and display them

on a poster. Include descriptions of each part of the
label. Also write a brief description of how you would
include this product in your daily diet.
 Visit a local supermarket and do your own
comparison shopping. Select five different foods to
compare to at least three similar items. (For example,
compare three different types of frozen pizzas, or three
different brands of cereal) Which product would you select
in each of the five categories and why? Write a one-page
summary of your results.
 Design your own label for a product of your choice.
Be sure to include accurate information and meet all of the
food label requirements. Present your label to the class
and share the product information.

©2006 Learning ZoneXpress

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Quiz
Choose the best answer for the following questions.
1. Food label regulations are developed by the:
a) FDA
b) Food Safety and Inspection Service
c) United Supermarket Association
d) A and B
2. Which of the following is not a current requirement on food labels?
a) Information is current and accurate.
b) Health claims are scientifically proven.
c) The product is compared with a similar product.
d) A phone number or address of the distributor /manufacturer
.is on the label.
3. Which of the following terms refers to a product which has .5 gm
..or less of fat per serving?
a) Low Fat
b) Light
c) Reduced Fat
d) Fat Free
©2006 Learning ZoneXpress
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Quiz
4. Which of the following items must be included on a food label?
a) Nutrition Facts
b) Total number of servings
c) Total Calories from fat
d) All of the Above
5. Which comparison terms can only be used when comparing similar
.product items?
a) “less” or “fewer”
b) “Healthy”
c) “light” or “reduced”
d) “more”

©2006 Learning ZoneXpress

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Exploring the Web

 Here are some suggested sites you and your class may want to investigate for
more information on nutrients:

• http://www.kidshealth.org/parent/nutrition_fit/nutrition/food_labels.html
– Facts and information on understanding food labels

• http://vm.cfsan.fda.gov/label.html
– FDA Food Labeling Web Site

• http://www.sugar.org/health/labeliq.html
– Test your food label IQ

• http://MyPyramid.gov
– USDA food guide & dietary guidelines

 Teachers: Please note that these addresses are

constantly changing and being updated.
You may need to revise this list.

©2006 Learning ZoneXpress