the

Food Labels - Nutrition Labels - How To Read Food Labels Nutrition Facts

food labels can be tricky so it's

important to understand what these

labels are actually telling you the

Nutrition Facts label can be broken down

into five parts serving size calories

amount of nutrients percent daily value

and the footnote portion the serving

size section tells what one serving size

actually is and the total amount of

servings in the container serving sizes

are usually standardized to make it easy

to compare similar foods for instance

here are two food labels for organic

soup black being vegetable on the Left

chunky vegetable on the right you can

see both lists the serving size is 1 cup

or 245 grams

next is the calorie section calories are

a measurement of energy from food for

your body here we have the nutrition

label for Lucky Charms cereal most

people grab a bowl and fill it near the

top then add milk paying no attention to

serving some but one serving size is

actually 3/4 of a cup of the cereal and

half a cup of nonfat milk according to

the serving size sections this would

provide 150 total calorie 110 calories

from the cereal and 40 calories from the

milk the full bowl of cereal and milk

total 448 calories to 150 calories

versus 448 calories quite a difference

the next section lists the amount of

nutrients in a serving set here you will

see the macronutrients fats

carbohydrates and protein macronutrients

are what provide calories or energy for

your body other items listed usually

include cholesterol and sodium and

typically under the carbohydrate section

the amount of fiber and sugar our list

cholesterol sodium and sugar are listed

because many people over consume these

items and fiber is listed because most

people are deficient in it the

percentages on the right tell you the

percentage of the recommended amount of

each item in a serving size these

percentages are based on a person

consuming a 2,000 calorie diet per day

for instance the black bean vegetable

soup for like 5 grams of fiber at 20%

this means that one serving of the soup

provides 20% of the recommended amount

of fiber most people need per day keep

in mind that every person's nutrient

needs are different percent of daily

value is the next section this section

tells you the percentage of

micronutrient

vitamins and minerals in a serving size

of the food ice again these percentages

are based on a person consuming a 2,000

calorie diet per day for instance if we

look at the Lucky Charms label we see

the cereal provides ten percent of the

recommended daily value of calcium with

the milk that increases to 25 percent so

one serving size of the cereal with the

milk will provide 25 percent of the

recommended amount of calcium most

people need per day again keep in mind

that every person's nutrient needs are

different last part of the food label is

the footnotes section once again the

percent daily values are based on a

2,000 calorie diet this statement

appears on all food labels as you can

see on this cracker label and on this

yogurt label the remaining portion you

see on the yogurt label will appear if

the size of the label is large enough

the recommended daily values are listed

for several nutrients and are based on

public health experts advice they are

listed for 2020 500 calorie diet the

recommended daily values change for the

energy nutrients but stay the same for

cholesterol sodium and potassium you can

also see that the recommendations for

total fat saturated fat cholesterol and

sodium are listed as less than getting

that these are the maximum intake

recommendations

I'll say this for a third time only

because it's extremely important every

person's nutrient needs are different an

athlete a runner or someone that leads a

very sedentary lifestyle all of these

people will have different nutrients and

that be the basic food label

[Music]