Food packages often contain words and phrases like “low fat,” “reduced sodium,” “contains whole grain,” and more to make consumers think a food is healthy. These words and phrases provide tidbits of information about food, but the nutrition facts label is the best tool to use to identify and select healthy choices.
| Figure 1: Changes to the Nutrition Facts Label |
| Source: U.S. Food and Drug Administration, 2016. |
Nutrition facts labels are printed on food packages to help consumers make informed food choices. In May 2016, the nutrition facts label was updated for the first time since its debut in 1994. The changes made to the nutrition facts label are listed in Figure 1. Manufacturers must begin to adopt the new label by July 2018.
On the new nutrition facts label, calories and serving size are listed in larger, bolded type. The serving size is important to note because it influences the number of calories and all other nutrient amounts listed on the label. In Figure 1, the serving size listed is 2/3 cup and there are 230 calories per serving (2/3 cup) of the food. If a person only ate half a serving of the food (1/3 cup), they would only get half the calories and other nutrients listed on the label. If a person ate two servings of the food (1⅓ cup), they would get twice the calories and other nutrients listed on the label.
Some packages of food contain more than one serving but are commonly eaten in a single day or sitting (e.g. a 24-ounce bottle of soda or a pint of ice cream). To make it easier for consumers to see the nutrients contained in these foods, the updated nutrition facts label requires these packages to have “dual column” labels (Figure 2). These labels show the calories and nutrients in both a single serving and the entire package of the food.
Calories
The number of calories listed on the label indicates the amount of energy provided by one serving of the food. Daily caloric requirements vary from person to person by age, gender and activity level. The percent daily value (% DV) listed on the nutrition facts label is based on a diet of 2,000 calories per day.
% Daily Value
The % daily value (% DV), listed to the right of each nutrient on the label, indicates how much each nutrient in the serving of food contributes to an individual’s daily nutrition needs. These numbers are based on a diet of 2,000 calories per day.
| Figure 2: Dual Column Labels |
| Source: U.S. Food and Drug Administration, 2016. |
Most Americans eat more than enough fat, cholesterol, sodium and added sugar. People who consume too much of these nutrients may be at increased risk for certain chronic diseases like heart disease and some cancers. The percent daily value (% DV) indicates whether foods are high or low in these nutrients. In general, 5% or less is considered low and 20% or more is considered high. In the label pictured in Figure 1, for example, the % DV for added sugar in one serving of the food is 20%, so this would be considered a food that is high in sugar.
Nutrients to IncreaseMost Americans do not get enough fiber, iron, calcium, potassium or Vitamin D. These nutrients are important because they help to prevent conditions like osteoporosis, anemia and heart disease. The new nutrition label lists the percent daily value (% DV) for each of these nutrients. Again, the percent daily value (% DV) indicates whether foods are high or low in these nutrients. In general, 5% or less is considered low and 20% or more is considered high. In the label pictured in Figure 1, for example, the % DV for iron in one serving of the food is 45%, so this would be considered a food that is high in iron.
Total Fat
The amount of total fat in one serving of food includes the amount of saturated fat, unsaturated fat—sometimes further broken down into polyunsaturated fat and monounsaturated fat—and trans fat in the food. Eating too much saturated fat and trans fat can increase a person’s risk for heart disease, so it’s a good idea to look for foods that are low in these types of fat.
Total Carbohydrates
The amount of total carbohydrates in one serving of a food includes the amount of fiber, starches and sugar—both added and naturally occurring—in the food. Most Americans eat too much sugar and not enough fiber, so it’s a good idea to look for foods that are high in fiber with little to no added sugar. The new nutrition label lists the amount of added sugar per serving of food.
Protein
There is no percent daily value (% DV) listed for protein because protein needs vary from person to person, and most Americans get enough protein in their diet.
The Ingredient List
Foods with more than one ingredient have an ingredient list on their label. Ingredients are listed in descending order by weight, the first item having a greater total weight than any of the other ingredients. In addition to the nutrient amounts listed on the nutrition facts label, the ingredient list reveals sources of sugar and sodium that are added to food products. The ingredient list is helpful for people who are trying to limit certain nutrients or avoid certain foods, especially those who have food allergies or sensitivities.
References
Denny, S. (2015). The Basics of the Nutrition Facts Panel. Academy of Nutrition and Dietetics. www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel
U.S. Food and Drug Administration. (2016). Changes to the Nutrition Facts Label. www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm
U.S. Food and Drug Administration. (2016). How to Understand and Use the Nutrition Facts Label. www.fda.gov/Food/IngredientsPackagingLabeling/LabelingNutrition/ucm274593.htm
There are three types of product dates commonly printed on packaged foods and beverages:
- “Sell by” tells how long the manufacturer suggests that a store should sell items such as meat, poultry, eggs, or milk products. Make sure you buy by this date.
- “Use by” tells how long items will be at peak quality. If you buy or use the product after that date, some might be stale or less tasty.
- “Best if used by” (or “best if used before”) tells how long the item will have the best flavor or quality.
None of these dates tell you when an item is no longer safe to eat or drink. In fact, product dates are not required by federal regulations and are added voluntarily by manufacturers.
Learn more about food safety and older adults.
How to read the Nutrition Facts label
The U.S. Food and Drug Administration (FDA) requires a Nutrition Facts label on most packaged foods and beverages. At the top of the Nutrition Facts label, you will find the total number of servings in the container and the food or beverage’s serving size. The serving size on the label is based on the amount of food that people may typically eat at one time and is not a recommendation of how much to eat. Read more about serving and portion sizes.
The remainder of the label information is usually based on one serving of the food or beverage (see Food Label A). However, if the container has more than one serving but typically might be consumed in one sitting — such as a pint of ice cream — the label will have two additional columns (see Food Label B). The first of these columns lists the calories and nutrients in one serving. The second lists that same information for the entire container. If you eat an entire package of food that contains two servings, you will get twice as many calories, nutrients, sugar, and fat as are in one serving.
Feeling confused about how much of these nutrients you should eat? Check out our resources about how much and what older adults should eat to support healthy aging.
Although frozen and canned fruits and vegetables have food labels, fresh varieties often do not. You can find nutrition information for fresh vegetables and fruits on the USDA website. Or you can call the U.S. Department of Agriculture’s Food and Nutrition Information Center at 301-504-5414.
Understanding percent Daily Value (% DV)
The percent Daily Value (% DV) tells how much a nutrient in a serving of the food or beverage contributes to a total daily 2,000-calorie diet. Although the average person needs 2,000 calories a day to maintain their weight, individuals may need more or fewer depending on their lifestyle. If you are eating fewer calories per day and eat one serving, your % DV will be higher than what you see on the label. Some nutrients on the Nutrition Facts label do not have a % DV, but consumers can still use the number of grams to compare and choose products.
Most older adults exceed the recommended limits for saturated fats, sodium, and added sugars. Compare and choose foods to get less than 100% DV of these each day, making sure to adjust for how many calories are in your diet. Additionally, many older adults do not get the recommended amounts of dietary fiber, vitamin D, calcium, and potassium. Eating enough foods that contain these nutrients can reduce the risk of developing some diseases and conditions, such as cardiovascular disease, osteoporosis, and high blood pressure. Compare and choose foods to aim for 100% DV of these nutrients.
The % DV information is not calculated with the unique needs of older adults in mind. Read the nutrition label as a whole to determine how a particular food or drink fits into your healthy eating pattern.
If a food has 5% DV or less of a nutrient per serving, it is considered low in that nutrient. If it has 20% DV or more of a nutrient per serving, it is considered high in that nutrient. Low or high can be either good or bad — it depends on whether you need more of a nutrient (like dietary fiber) or less (like saturated fat).
How to read the ingredient list
The ingredients in packaged food and beverage items are listed separately from (and often below) the Nutrition Facts label. This information lists each ingredient in the product by its common or usual name, and in descending order by weight. That is, the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last.
Be on the lookout for terms that indicate added sugar, such as brown sugar, corn sweetener, corn syrup, dextrose, fructose, and high-fructose corn syrup. Artificial sweeteners such as sucralose, saccharin, aspartame, and acesulfame should also be consumed in moderation. Avoid trans fats altogether — look for hydrogenated oil or partially hydrogenated oils in the ingredients list.
Light, low-calorie, organic labeling — what do these mean?
Sometimes, food and beverage packaging includes terms that may try to convince the consumer the food is healthy. To help avoid confusion, the FDA sets specific rules for what food manufacturers can call “light,” “low,” “reduced,” “free,” and other terms. This type of labeling may have little to do with how nutritious the food is. Here are some examples and what they mean:
- Light. Light products are processed to reduce either calories or fat. This may sound healthy, but some “light” products are simply watered down. Check carefully to see if anything has been added to make up for the reduced calories and fat, such as sugar.
- Low-fat, low-calorie, low-carb. These foods have a legal limit to how many calories, grams of fat, or carbohydrates (carbs) they can contain per serving. However, if a serving size is very small, you may end up eating multiple servings in one sitting, ultimately consuming the same amount of fat, calories, and carbs as the regular version of the food.
- Multigrain. This sounds healthy but only means that a product contains more than one type of grain. Unless the product is marked as whole grain, it is possible the grains are all refined grains, which have likely lost important nutrients during processing.
- Organic. Products declared organic must be produced without conventional pesticides, synthetic fertilizers, biotechnology, or ionizing radiation. Organic animals must be fed organic feed and not be injected with hormones or antibiotics. Remember, organic foods may still have the same number of calories, fats, proteins, and carbs as a nonorganic food.
While these descriptions or terms are regulated by the FDA, others aren’t, so always check the nutrition label to see if the product matches your healthy eating goals.
If you’re unsure about an ingredient or label description, visit the FDA website to learn more.
Read about this topic in Spanish. Lea sobre este tema en español.
For more information about food labels
USDA MyPlate 703-305-2060
www.myplate.gov