Food Labels: Straight From the FDA
(Also available in pdf, 455 kb,)
Product Info and “Daily Values”
The Nutrition Facts label is divided into Two Main Areas:
- Sections 1-5 provide product-specific information (serving size, calories, and nutrient information). These vary with each food product.
- Section 6 is a Footnote with Daily Values (DVs). The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day.
- The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.
- The DVs for total carbohydrate and dietary fiber daily represent the minimum amounts recommended for a 2,000-calorie diet. This means you should consume at least this amount per day for each of these nutrients.
- The footnote is only found on larger labels, and does not change from product to product.
Details on the Daily Value
3 Easy Ways to Use the % Daily Value
- Look at highs and lows.
The %DV gives you a framework for deciding if a food is high or low in a nutrient. Use the Quick Guide to %DV: 5% or less is low and 20% or more is high.Compare products – Use the %DV to compare one food product or brand to a similar product. Make sure the servings sizes are similar, especially the weight (e.g., gram, milligram, ounces) of each product so you can see which foods are higher or lower in nutrients.
- Evaluate claims.
So you don’t have to memorize definitions, use the %DV to help you quickly distinguish one claim from another, such as “reduced fat” vs. “light” or “nonfat.” Just compare the %DVs for Total Fat in each food product to see which one is higher or lower in that nutrient. There is no need to memorize definitions. This works when comparing all nutrient content claims, e.g., less, light, low, free, more, high, etc. - Make dietary trade-offs.
Make dietary trade offs using the %DV. For example, when a food you like is high in saturated fat, select foods that are low in saturated fat at other times of the day.
What’s On the Label?
- Serving SizeThis section is the basis for determining number of calories, amount of each nutrient, and %DVs of a food. Use it to compare a serving size to how much you actually eat. Serving sizes are given in familiar units, such as cups or pieces, followed by the metric amount, e.g., number of grams.
- Amount of CaloriesIf you want to manage your weight (lose, gain, or maintain), this section is especially helpful. The amount of calories is listed on the left side. The right side shows how many calories in one serving come from fat. In this example, there are 250 calories, 110 of which come from fat. The key is to balance how many calories you eat with how many calories your body uses. Tip: Remember that a product that’s fat-free isn’t necessarily calorie-free.
- Limit these NutrientsEating too much total fat (including saturated fat and trans fat), cholesterol, or sodium may increase your risk of certain chronic diseases, such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100%DV for each of these nutrients per day.
- Get Enough of these NutrientsAmericans often don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions.
- Percent (%) Daily ValueThis section tells you whether the nutrients (total fat, sodium, dietary fiber, etc.) in one serving of food contribute a little or a lot to your total daily diet.The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient. For example, 18% for total fat means that one serving furnishes 18% of the total amount of fat that you could eat in a day and stay within public health recommendations. Use the Quick Guide to Percent DV (%DV): 5%DV or less is low and 20%DV or more is high.
- Footnote with Daily Values (%DVs)The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day.
- —The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed.
A Basic Understanding of the FDA’s Nutrition Labels
The Food and Drug Administration (FDA), along with the US Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), is responsible for setting the guidelines for healthy eating in America. This includes the regulation of the FDA’s Nutrition Facts panel and of any nutrition claims that manufacturers display on the packaging of food and beverages sold in the US.
The Nutrition Facts panel was initially developed by the FDA to make consumers aware of the nutrients and calories in the foods and beverages they buy and, ultimately, to help shoppers make more-healthful choices for themselves and their families. The panel is required to list the amount of calories, fats, cholesterol, sodium, carbohydrates, fiber, sugars, protein, vitamins, and minerals per serving, as well as the serving size and number of servings per container. Still, food labeling at the FDA and USDA remains a work in progress, with revisions being made as scientists uncover important nutritional revelations.
Getting the Most Out of the Nutrition Facts Panel
Despite any perceived failings in the FDA’s nutrition-labeling system, it remains the primary system in the US. The FDA and USDA, along with the HHS and other governmental regulatory agencies, will continue to update the Nutrition Facts panel and other dietary guidelines for Americans and to regulate health claims based on scientific research and consensus panels.
The following are a few tips for getting the most out of the FDA’s Nutrition Facts panel:
* Pay attention to portions, and make sure you’re eating the right amount based on the actual serving size.
* Count calories to help manage your weight; make sure not to take in more calories than your body burns or you will gain weight. (You can track your calories with an online tool such as MyBodySite’s Food Journal.)
* Limit saturated and trans fats, cholesterol, and sodium to reduce your risk of chronic diseases.
* Be sure you’re getting enough dietary fiber, vitamin A, vitamin C, calcium, and iron in your diet — daily.
* Use the Percent Daily Value (%DV) to determine how much the nutrients per serving are contributing to your total daily diet. You can also compare %DVs of similar products to see which is higher or lower in nutrients and, therefore, which one is better for you (for instance, if one cereal has 40%DV of iron while another has 100%DV).
* Read the ingredients list to learn more about what the package contains. For instance, you may want to choose foods that contain fewer preservatives or you may be seeking more whole grains. The ingredient listing is also important if you or someone in your family has food allergies.
For more information on the Nutrition Facts panel, you can visit the FDA’s Labeling and Nutrition section (use link below) or you can sign up for updates on FDA-regulated products on the FDA’s Consumer Updates page.
http://www.fda.gov/Food/default.htm
Depression and Weight Gain: Break the Cycle!
Depression and weight gain often go hand in hand. It’s a vicious cycle…you eat because you’re depressed and you’re depressed because you eat and you’ve gained weight…but there’s a way out.
When I’m feeling my depression, I want to eat and I don’t want to eat anything healthy, either. I don’t want broccoli, I don’t want a salad. I don’t want grilled chicken. I want macaroni and cheese. I want chocolate chip cookies. I want pizza.
When I’m feeling my depression, I want to feel better and at that moment, that very moment when the food hits my lips, when I have my first taste of it, I DO feel better.
But depression makes you forget. You forget:
1) how crummy you felt last time you tried on your favorite pair of jeans and had to take them off and throw them in the back of the closet.
2) how you wanted to melt into the floor of the grocery store when you saw someone who hadn’t seen you in a while, mortified that there was a pie in the cart rather than a bag of spinach.
3) that you passed up the class reunion or a birthday party…or whatever event you avoided…because you didn’t want anyone to see you and you didn’t have anything to wear anyway.
When you’re going for the comfort food, you forget how lousy you’re going to feel later, that you’re going to go into a food coma afterward and that you’re going to realize it wasn’t worth it.
I’ve learned that telling myself NOT to have those foods doesn’t work. I AM going to have them. But I’ve learned a couple tricks that help to minimize the damage.
Eating sugar and starches on their own sends your blood sugar plummeting, extending and renewing the ugly cycle of your depression. Allow yourself to have the thing you want but eat it with some protein. I keep hard boiled eggs on hand and when I’m feeling really out of control, I eat one. If I still want the sugar and starch, I’ll have it but I usually don’t want as much of it and the protein has stabilized my blood sugar so I don’t feel lethargic and let down afterward.
Also, try eating something with high fiber beforehand, an apple or a couple carrots, along with a big glass of water. Do you take a fiber supplement, the kind you mix in water and have to drink fast before it gets thick? Having it right before the comfort food is a perfect time for your daily dose!
Neither of these require much effort on your part. In both cases, you’re putting something INTO your mouth rather than trying to make yourself keep something OUT of your mouth.
This one habit can make the difference between a day that’s not bad and a day that spirals into Dante’s Inferno.
The Not so Dirty Dozen - 12 Clean Foods for Power
1. Grab Your Nuts!
Nuts
The Journal of the American Medical Association reports that those who consumed the most vitamin E — (from FOOD, not supplements) — enjoy a 67 percent lower risk of Alzheimer’s disease than those who ate the least vitamin E. Protein is essential to all workout programs and nuts have a bunch.
Nuts tip: • Add almond bits to your creamy peanut butter, toss some on your cereal or salad, pasta, pancakes or stir fry.
2. Berries
Got antioxidants? Berries do. This powerful fruit (blackberries, blueberries, raspberries) help your body fight heart disease and cancer. What’s more, flavonoids in berries may also help your balance, coordination, and short-term memory. And, just a cup of raspberries has 6 grams of fiber, not to mention half the vitamin C you need today.
Berry good: Blueberries top the charts in anti-oxidants. They make a great addition to cereal or salad and if you’re making a healthy pancake, be sure to add berries (and nuts).
3. Bean, Beans the wonderful fruit . . .
Many people don’t realize that beans pack protein, fiber and iron but are low in fat. Take your pick from black, lima, pinto, navy and you’ll be eating a food that is essential for building new muscle and losing old fat.
The more you toot . . . Yes. you’ll get gas from time to time but swapping meat for beans once or twice in the week can really reduce your fat intake and get more fiber. Plus you’ll reduce your wrinkles! (according to a study in Australia, Indonesia and Sweden).
4. Veggies (grean and leafy)
Take your vitamins! Spinach and many green leafy vegetables have your A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber; and antioxidants. These micronutrients can neutralize free radicals that cause you to age.
Go Green: Get nearly a full day’s vitamin A and half of your vitamin C from just one serving of spinach supplies nearly a full day’s vitamin A and half of your vitamin C.
5. No Whey!? Yes, Whey!
When you’re building muscle, protein is a key ingredient. But sometimes your “meal” is a smoothie, right? (nod your head, yes). Whey protein is a high-quality protein that contains essential amino acids to build muscle and burn fat. The great thing about whey is that it has the most protein per calorie, flat out.
No whey? (Yes whey!)
If you get tired of whey smoothies, eat some ricotta cheese which is whey instead of milk curd.
6. Whole Grains
Don’t skip your carbs! How many times do we have to say it? You want them because your body needs them. Just be sure to eat carbs that are as processed as little as possible to make sure you get whole grains and fiber that help you to lose weight and build muscle.
Don’t be fooled! Not all “wheat breads” are alike. Make sure you’re eating breads (and cereals and pastas, yes, pastas) that are WHOLE GRAIN or WHOLE WHEAT.
7. Get Oiled Up with Olive Oil
Yeah, no. You don’t rub this on. You eat it. Olive oil can be anti-catabolic, preventing muscle breakdown. All olive oil can be high in monounsaturated fats (good!) but virgin oil varieties have a higher level of vitamin E.
8. I love Peanut Butter!
A lot of calories. Check. Sugar in many varieties. Check. But peanut butter is packed with monounsaturated fats which are heart healthy and that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt. (Don’t worry girls. It won’t hurt.) Be sure to hold the jelly and to pick natural peanut butters with no sugar. Tip: Sugar turns to fat.
9. Where’s the Beef?
Hey, you know you want meat. And it’s because your body needs lean meats. Protein is essential to your diet success. Get as lean as possible by sticking to turkey breast which also has a lot of niacin and vitamin B6. Do you prefer the dark meat? Good for you: lots of zinc and iron. Fish, chicken and lean cuts of beef are good too!
Out of Africa: A Mayo Clinic study found by observing two African tribes that the tribe that ate fish frequently higher metabolisms and better fat-burning.
10. Incredible, Edible Eggs
Egg protein has the highest “biological value” (it supports your body’s protein need better than any food). B12 in eggs also helps fat breakdown. Recent research shows that eating an egg or two a day will not raise your cholesterol levels. And don’t toss all the yolks. A lot of the protein and some fat are in there. You can use both.
Take your vitamins. Over easy, over light or scrambled, eggs have riboflavin; folate; vitamins B6, B12, D, and E; iron; phosphorus; and zinc.
11. Got Milk?
I know. Some of you are lactose intolerant. But if you’re not, get your dairy and strengthen bones, lose weight and more. Stick to low-fat yogurts, cheeses, and other dairy products and get a major source of calcium too.
What about my heart? 3 or more servings of dairy per day can slash your risk of heart disease by 31 percent.
12. Sow Your Oats
Oatmeal has soluble fiber which is great for many reasons: it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber may also reduce blood cholesterol (you’ve seen the Cheerios commercials). For breakfast, you won’t find longer lasting energy and as a bedtime snack it will prevent binging and provide calories that won’t go straight to fat. Avoid the sweet stuff and go for whole oats. For a compromise, Quaker Oats One-Minute Oats can’t be beat. (I eat them every day, sometimes 3 times).
Easy on the insulin. In a Penn State study, blood sugar levels stayed stable with oatmeal much longer than many other foods.
For healthy recipes, check out Arlene’s Healthy Cooking Blog.
My Feet Are Killing Me! Injuries from Footwear
Foot Pain?
Your shoes stink! They may not smell but they may be hurting your feet. Overuse injuries are a common deterrent for continuing an exercise program and cause some people never to return again. What’s the problem?
The wrong footwear is one of the most common causes of overuse injuries, particularly for beginners. But with so many choices in running shoes today, you’re no longer limited by what is available at our local athletic store. Between specialty running stores, “big box” athletic stores and the internet, there is just no excuse for anyone to wear the wrong shoe.
So, how do you choose the right shoe?
The perfect shoe must not only fit you, but it should also help you compensate for your shortcomings. Whether you are large, have an uneven stride, or run on slick trails, there is a shoe for you. The easiest way to choose the perfect shoe is to know what is most important to you, and in what areas you can compromise. Your last concern should be appearances. Let me say that again…..Your last concern should be APPEARANCE!
Foot shape:
Let’s start by learning the shape of your foot. It is important to determine your foot type so you can find a shoe with fit characteristics that meet your feet and biomechanical needs.
A simple way of finding out your foot type is to take the Wet Foot Test to determine what shoe shape you should look for in the stores.
The Wet Foot Test
This is quite a simple test that can be done at home. All you have to do is wet your feet and stand on a surface (paper towel or brown paper bag) that will leave a visible footprint. Your footprint should fall into one of three categories.
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Now that you know your foot type you can then determine your shoe size and width:
One of the most common misnomers, making sure there is a full thumbs width in the front of the toe box, comes from years of miscommunication between the shoe manufacturers and retailers. I could sit here and give you a long explanation as to why this is true….Instead we are going to take a different approach and simply not start with the length of the toe box.
Start by trying on your regular shoe size and pay attention to the heel counter. The heel counter should fit snugly and not allow sliding or rubbing. Next, run your fingers on the inside of the shoe and note if there is any excess material in the upper. Excess material basically means the shoe is not the right type for you. Accordingly, move onto the next style. Once you find a shoe with a properly fitting heel and no extra material you can move onto the width. The shoe should have adequate width at the widest part of the foot - it should not be too tight, but the foot should not slide around either.
Now we can finally determine the length of the shoe. Your longest toe should not be touching the front of the shoe. If this is the case you must bump up half-a-size. Once you are not touching the front of the shoe with your normal running sock, switch to a thicker sock and re-evaluate if your toes are touching the front of the shoe. If you feel really crammed with the heavier sock you should bump up one more half size. I suggest switching back and forth from your regular running socks to the heavy pair of socks. The idea is to really dial in on the size. It would be imprudent for me to not point out that feet do swell when running and this is why we are using different thicknesses of socks. However, everyone’s feet swell in different places and to different sizes. It is a must to pay attention to your own individual needs. There is a fine line between a shoe that fits and a shoe that is too big or small. Do your due diligence and test your shoe out on a treadmill a few times. Return them (given you follow the stores policy) and start the process over until you find the perfect shoe. Typically, once you find the right shoe you can continue to buy that shoe year in and year out!
Happy Trails!
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- Amy Mac
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