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CFSAN/Office of Nutritional Products, Labeling, and Dietary Supplements
November 2006

Make Your Calories Count:

Use the Nutrition Facts Label for Healthy Weight Management

Judge If It's Right For You

This page is a transcript of the printable PDF.

Introduction

1 (p 73)

Apply these nutrition label skills to manage your weight the healthy way. By learning to control calories and nutrients, you will make wise food choices that will benefit your health.

When you compare or select food products, pay attention to:
the serving size, number of servings in the container, and how many calories in a single serving.
the %DVs - you need to limit some nutrients and get enough of others.

Picture of Nutrition Facts Label, with color coding.

The Calories portion of the label is red, and associated with the heading Check Serving Size and Calories.
* 40 calories is LOW.
* 100 calories is MODERATE.
* 400 calories is HIGH.

The % Daily Value column is purple, and associated with the heading Always Check the %DVs.
* 5%DV or less is LOW.
* 20%DV or more is HIGH.

The Total Fat, Saturated Fat, Tran Fat, Cholesterol, and Sodium portions of the label are yellow, and associated with the heading Limit These Nutrients.

The Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron portions of the label are green and assocated with the heading Get Enough of These Nutrients.

2 (p 74)

To judge if a food is right for you, ask yourself:
Is this a smart choice based on calories per serving? Are they low, moderate, or high.
Is this a smart choice based on the %DV of nutrients?
- Are the nutrients you want to limit low?
- Are the nutrients you want to get enough of high?

Finally, ask - is this food a smart choice for me? The answer may differ based on whether you are trying to gain, lose or maintain your weight; how many calories you need each day based on age, gender and level of physical activity, special health or dietary concerns.

(Same picture of Nutrition Facts Label from previous page.)

3 (p 75)

Judge If It's Right for You (continued)

When you are in the dairy section of the grocery store and you want to choose a milk product such as skim or chocolate milk, use the Nutrition Facts labels. Compare the serving size, calories per serving, saturated fat and calcium.

(Pictures of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right. There is a note to "Check the Nutrition Facts labels". Under the pictures of the packages, there is an option to "Show labels".)

4 (p76)

(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

Low Fat Chocolate Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 160.
Calories from Fat 25.
% Daily Value.
Total Fat 2.5g 4%.
Saturated Fat 1.5g 8%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 150mg 6%.
Total Carbohydrate 26g 9%.
Dietary Fiber 1g 5%.
Sugars 26g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 4%.

Fat Free Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 80.
Calories from Fat 0.
% Daily Value.
Total Fat 0g 0%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol <5mg 0%.
Sodium 125mg 5%.
Total Carbohydrate 12g 4%.
Dietary Fiber 0g 0%.
Sugars 12g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 0%.

5 (page 77)
Judge If It's Right for You (continued)

How do the calories for 1 serving of each of these compare?

A. Low fat chocolate milk has less calories;
B. Fat free milk has less calories;
C. They have the same calories.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right.
There is a note to "Check the Nutrition Facts labels". Under the pictures of the packages, there is an option to "Show labels".)

6 (page 78)

(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

7 (page 79)

(Same content as previous page, Answer A, Low fat chocolate milk has less calories, has been chosen. It is marked incorrect, and Answer B, Fat free milk has less calories, has been marked correct.)

Sorry, that is not correct. Look at the labels again. Fat free milk has 80 calories per serving, while low fat chocolate milk has 160 calories per serving.

(Calories 160 is circled on the low fat chocolate milk Nutrition Facts label. Calories 80 is circled on the fat free milk Nutrition Facts label.)

8 (page 80)

(Same as previous page, but this time Answer B, Fat free milk has less calories, has been selected. It is marked correct.)

Correct! Fat free milk has 80 calories per serving, while low fat chocolate milk has 160 calories per serving.

(Calories 160 is circled on the low fat chocolate milk Nutrition Facts label. Calories 80 is circled on the fat free milk Nutrition Facts label.)

9 (page 81)
Judge If It's Right For You (continued)

Now, let's look at saturated fat.

How does the %DV of saturated fat for 1 serving of each of these compare?

A. Low fat chocolate milk is lower in saturated fat
B. Fat free milk is lower in saturated fat
C. They are both low in saturated fat.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right.)

(There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

10 (page 82)
(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

11 (page 83)
(Same content as previous page. Answer A, Low fat chocolate milk is lower in saturated fat, is selected. It is marked incorrect, and Answer B, Fat free milk is lower in saturated fat, is marked correct. "Saturated Fat 1.5g 8%" is circled on the low fat chocolate milk label. Saturated Fat 0g 0%" is circled on the fat free milk label. )

Sorry, that is not correct. Look at the labels again. Fat free milk is lower in saturated fat with 0%DV when compared to low fat chocolate milk which has 8%DV. Remember, 5%DV or less is LOW.

12 (page 84)

(Same content as previous page. Answer B, Fat free milk is lower in saturated fat, is selected. It is marked correct. "Saturated Fat 1.5g 8%" is circled on the low fat chocolate milk label. "Saturated Fat 0g 0%" is circled on the fat free milk label.)

Correct! Fat free milk is lower in saturated fat with 0%DV when compared to low fat chocolate milk which has 8%DV. Remember, 5%DV or less is LOW.

13 (page 85)

Judge If It's Right For You (continued)

Now, let's look at calcium.

How does the %DV of calcium for 1 serving of each of these compare?
A. Low fat chocolate milk is higher in calcium
B. Fat free milk is higher in calcium
C. They are both high in calcium.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

14 (page 86)

(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

15 (page 87)
(Same content as previous page. Answer A, Low fat chocolate milk is higher in calcium, has been selected. It is marked incorrect. Answer C, They are both high in calcium, is marked correct. "Calcium 30%" is circled on the low fat chocolate milk label. "Calcium 30%" is circled on the fat free milk label.)

Incorrect. Look at the labels again. Fat free milk and low fat chocolate milk are both high in calcium with 30%DV calcium. (20%DV or more is high.)

16 (page 88)

(Same content as previous page. Answer C, They are both high in calcium, has been selected. It is marked correct. "Calcium 30%" is circled on the low fat chocolate milk label. "Calcium 30%" is circled on the fat free milk label.)

Correct! Fat free milk and low fat chocolate milk are both high in calcium with 30%DV calcium. (20%DV or more is high.)

17 (page 89)
Judge If It's Right for You (continued)

Now that we've looked at several parts of the label, let's put it all together.

Which product is the smarter choice when thinking about calories, saturated fat, and calcium in a serving?
A Low fat chocolate milk.
B. Fat free milk.

18 (page 90)

(Same content as before, with the Nutrition Facts Label of each milk carton showing.)

19 (page 91)

(Same content as previous page. Answer A, Low fat chocolate milk, has been selected. It is marked incorrect. Answer B, Fat free milk, is marked correct. "Calories 160, Saturated Fat 1.5g 8%, Calcium 30%" are circled on the low fat chocolate milk label. "Calories 80, Saturated Fat 0g 0%, Calcium 30%" are circled on the fat free milk label.)

Incorrect. Look at the labels again. Both choices are high in calcium, but fat free milk is the smarter choice because it has no saturated fat and fewer calories than the low fat chocolate milk. However, if you decide to drink chocolate milk, balance your other choices throughout the day.

20 (page 92)
(Same content as previous page. Answer B, Fat free milk, has been selected. It is marked correct. "Calories 160, Saturated Fat 1.5g 8%, Calcium 30%" are circled on the low fat chocolate milk label. "Calories 80, Saturated Fat 0g 0%, Calcium 30%" are circled on the fat free milk label.)

Correct! Both choices are high in calcium, but fat free milk is the smarter choice because it has no saturated fat and fewer calories than the low fat chocolate milk. However, if you decide to drink chocolate milk, balance your other choices throughout the day.

21 (page 93)
Judge If It's Right for You (continued)

When you look at the table below, there is a clear smart choice - fat free milk.

Calories: Fat free milk – lower. Low fat chocolate milk – higher.
Saturated fat: Fat free milk – lower. Low fat chocolate milk – higher.
Calcium: Fat free milk – high. Low fat chocolate milk – high.

(There is a note to "Check the Nutrition Facts labels.")

Need a reminder?
Review the following guides:
Quick Guide to %DV (links to a popup)
General Guide to Calories (links to a popup)

(Popup windows are described in the following pages.)

22 (page 94)
(Same content as previous page. Quick Guide popup is displayed.)

Quick Guide to %DV.
5%DV or less is LOW.
20%DV or more is HIGH.

23 (page 95)
(Same content as previous page. General Guide to Calories popup is displayed.)

General Guide to Calories.
40 calories = LOW.
100 calories = MODERATE.
400 calories = HIGH.

24 (page 96)
Judge If It's Right for You (continued)

Suppose you enjoy desserts, but are concerned about your weight. Though many desserts are relatively high in calories and saturated fat, you can still make smart food choices. Here we'll focus on serving size, calories per serving, and saturated fat.

To help you decide which desserts to choose, look at the Nutrition Facts labels.

(Pictures of two packages: Aunt Jane's Baked Apple Crisp on the left, and Florida Key Lime Pie on the right. There is a note to "Check the Nutrition Facts labels." Under the package images, there is an option to "show labels.")

25 (page 97)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Aunt Jane's Baked Apple Crisp label:
Nutrition Facts.
Serving Size 1/3 cup (113g).
Servings Per Container 6.
Amount Per Serving. Calories 210.
Calories from Fat 35.
% Daily Value.
Total Fat 3.5g 5%.
Saturated Fat 0.5g 3%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 200mg 8%.
Total Carbohydrate 41g 14%.
Dietary Fiber 1g 4%.
Sugars 23g.
Protein 2g.
Vitamin A 0%.
Vitamin C 4%.
Calcium 0%.
Iron 2%.

Florida Key Lime Pie label:
Nutrition Facts.
Serving Size 1/9 pie (128g).
Servings Per Container 9.
Amount Per Serving. Calories 420.
Calories from Fat 170.
% Daily Value.
Total Fat 19g 29%.
Saturated Fat 12g 61%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 210mg 9%.
Total Carbohydrate 56g 19%.
Dietary Fiber 1g 4%.
Sugars 46g.
Protein 7g.
Vitamin A 0%.
Vitamin C 2%.
Calcium 20%.
Iron 4%.

26 (page 98)
Judge If It's Right for You (continued)

Think about the serving sizes, calories per serving, and saturated fat.

Which would be the smart choice?
A. 2/3 cup (2 servings) of Aunt Jane's Apple Crisp.
B. One slice (1/9) of Florida Key Lime Pie.

(Pictures of two packages: Aunt Jane's Baked Apple Crisp on the left, and Florida Key Lime Pie on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

27 (page 99)
(Same content as previous page. The packages have been flipped over to reveal the reverse side. The Nutrition Facts labels are on the reverse on these packages.)

28 (page 100)
(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

29 (page 101)
(Same content as previous page. Answer B, One slice (1/9) of Florida Key Lime Pie, has been selected. It is marked incorrect. Answer A, 2/3 cup (2 servings) of Aunt Jane's Apple Crisp, is marked correct. "Serving Size 1/3 cup (113g), Calories 210, Saturated Fat 0.5g 3%" is circled on the apple crisp label. "Serving Size 1/9 pie (128g), Calories 420, Saturated Fat 12g 61%" is circled on the key lime pie label.)

Incorrect. Apple crisp is the best choice because it is lower in saturated fat. Did you notice you can eat 2 servings of apple crisp for the same number of calories as 1 serving of the pie? If you want to cut calories to manage your weight, eat only one serving of apple crisp (1/3 cup at 210 calories and only 3% DV for saturated fat). Select NEXT to continue to look at these examples more closely.

30 (page 102)
(Same content as previous page. Answer A, 2/3 cup (2 servings) of Aunt Jane's Apple Crisp, has been selected. It is marked correct. "Serving Size 1/3 cup (113g), Calories 210, Saturated Fat 0.5g 3%" is circled on the apple crisp label. "Serving Size 1/9 pie (128g), Calories 420, Saturated Fat 12g 61%" is circled on the key lime pie label.)

Correct! Apple crisp is the best choice because it is lower in saturated fat. Did you notice you can eat 2 servings of apple crisp for the same number of calories as 1 serving of key lime pie? If you want to cut calories to manage your weight, eat only one serving of apple crisp (1/3 cup at 210 calories and only 3% DV for saturated fat). Select NEXT to continue to look at these examples more closely.

31 (page 103)
Judge If It's Right for You (continued)

Let's look at the Baked Apple Crisp and the Key Lime Pie closely. In the 2/3 cup of apple crisp you would actually be getting 2 servings (one serving is 1/3 cup), and two servings would give you 420 calories. One-ninth of the pie is one serving and that also gives you 420 calories. So you'd be getting the same number of calories.

But if you look at saturated fat, 2/3 cup of apple crisp gives you 6%DV, whereas the one-ninth of pie gives you 61%DV of saturated fat - very high.

(Same pictures of two packages from previous page. There is a note to "check the Nutrition Facts labels". Under the package images, there is
an option to "show labels.")

32 (page 104)

(Same content as previous page. The Nutrition Facts label of each product is displayed. "Serving Size 1/3 cup (113g), Calories 210, Saturated Fat 0.5g 3%" is circled on the apple crisp label. "Serving Size 1/9 pie (128g), Calories 420, Saturated Fat 12g 61%" is circled on the key lime pie label.)

33 (page 105)

Remember you need to consider both calories and nutrients in terms of how much you will actually eat.

See what happens if you eat multiple servings.

(There is a note to "Select and drag the lever".)

(There is a slider bar, with 4 settings: One Serving, 1/3 cup; Two Servings, 2/3 cup; Three Servings, 1 cup; Four Servings, 1 1/3 cup. The slider is at the first position, and above the slider a readout reads – Calories: 210. %DV Saturated Fat: 3%.)

34 (page 106)

(Same content as previous page. The slider is the third position, Three Servings, 1 cup. The readout reads - Calories: 630. %DV Saturated Fat: 9%.)

35 (page 107)

Judge If It's Right for You (continued)

Packaged one-dish meals can be very convenient, but it's important to know what you're getting - that is, in terms of calories and nutrients.
We're going to look at calories, saturated fat, sodium, calcium and fiber in two products.
Compare the food labels to make a smart choice.

(Picture of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

36 (page 108)
(Same content as previous page. The packages have been flipped over to reveal the reverse side. The Nutrition Facts labels are on the reverse on these packages.)

37 (page 109)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Country Meatloaf with Gravy and Mashed Potatoes label:
Nutrition Facts.
Serving Size 1 package (279g).
Servings Per Container 1.
Amount Per Serving.
Calories 390.
Calories from fat 210.
% Daily Value.
Total Fat 24 g 36%.
Saturated Fat 8g 38%.
Trans Fat 0g.
Cholesterol 80 mg 26%.
Sodium 91mg 38%.
Total Carbohydrate 24g 8%.
Dietary Fiber 3g 11%.
Sugars 2g.
Protein 20g .
Vitamin A 2%.
Vitamin C 2%.
Calcium 4%.
Iron 15%.

New Orleans Three Bean Chili with Rice Label:
Nutrition Facts.
Serving Size 1 package (238g).
Servings Per Container 1.
Amount Per Serving.
Calories 210.
Calories from fat 60.
% Daily Value.
Total Fat 6 g 9%.
Saturated Fat 2g 8%.
Trans Fat 0g.
Cholesterol 10 mg 3%.
Sodium 460mg 19%.
Total Carbohydrate 32g 11%.
Dietary Fiber 7g 29%.
Sugars 8g.
Protein 8g .
Vitamin A 45%.
Vitamin C 15%.
Calcium 10%.
Iron 10%.

38 (page 110)

Judge If It's Right for You (continued)

If you are watching your calories, which product would you chose?

A. Country Meatloaf with Gravy and Mashed Potatoes.
B. New Orleans Three-Bean Chili with Rice.

(There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

39 (page 111)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

40 (page 112)

(Same content as previous page. Answer A, Country Meatloaf with Gravy and Mashed Potatoes, has been selected. It is marked incorrect, and Answer B, New Orleans Three-Bean Chili with Rice, has been marked correct. "Calories 390" is circled on the meatloaf label. "Calories 210" is circled on the chili label.)

Incorrect. Look at the labels again. The chili is the smart choice, when limiting calories. The chili is lower in calories – 210 versus 390 calories in the meatloaf.

41 (page 113)

(Same content as previous page. Answer B, New Orleans Three-Bean Chili with Rice, has been selected. It is marked correct. "Calories 390" is circled on the meatloaf label. "Calories 210" is circled on the chili label.)

Correct! The chili is the smart choice, when limiting calories. The chili is lower in calories – 210 versus 390 calories in the meatloaf.

42 (page 114)

Judge If It's Right for You (continued)

Let's take a look at two nutrients which you should limit.

Which of these products is lower in saturated fat and sodium?

A. Country Meatloaf with Gravy and Mashed Potatoes.
B. New Orleans Three-Bean Chili with Rice.

(Pictures of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

43 (page 115)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

44 (page 116)

(Same content as previous page. Answer A, Country Meatloaf with Gravy and Mashed Potatoes, has been selected. It is marked incorrect, and Answer B, New Orleans Three-Bean Chili with Rice, has been marked correct. "Saturated Fat 8g 38%, Sodium 91mg 38%" is circled on the meatloaf label. "Saturated Fat 2g 8%, Sodium 460mg 19%" is circled on the chili label.)

Incorrect! The chili is the smart choice for limiting saturated fat Intake. The chili is lower in saturated fat (9%DV) than the meatloaf (38%DV) and has half the sodium (19%DV versus 38%DV Remember that 20% DV or more is high. Many processed foods contain more sodium than fresh or unprocessed foods. So when choosing a packaged one-dish meal, be careful about your sodium for the rest of the day.

45 (page 117)

(Same content as previous page. but this time Answer B, New Orleans Three-Bean Chili with Rice, has been selected. It is marked correct. "Saturated Fat 8g 38%, Sodium 91mg 38%" is circled on the meatloaf label. "Saturated Fat 2g 8%, Sodium 460mg 19%" is circled on the chili label.)

Correct! The chili is the smart choice for limiting saturated fat intake. The chili is lower in saturated fat Intake. The chili is lower in saturated fat (9%DV) than the meatloaf (38%DV) and has half the sodium (19%DV versus 38%DV). Remember that 20% DV or more is high. Many processed foods contain more sodium than fresh or unprocessed foods. So when choosing a packaged one-dish meal, be careful about your sodium for the rest of the day.

46 (page 107)
Judge If It's Right for You (continued).

Balance is important. While you want to limit some nutrients, you want to make sure to get enough of others.

Which product would be the smart choice to help you get enough fiber and calcium?
A. Country Meatloaf with Gravy and Mashed Potatoes.
B. New Orleans Three-Bean Chili with Rice.

47 (page 108)

(Same content as previous page, with the Nutrition Facts labels of both products expanded.)

48 (page 120)

(Same content as previous page. Answer A, Country Meatloaf with Gravy and Mashed Potatoes, has been selected. It is marked incorrect, and AnswerB, New Orleans Three-Bean Chili with Rice, has been marked correct. "Dietary Fiber 3g 11%, Calcium 4%" is circled on the meatloaf label. "Dietary Fiber 7g 29%, Calcium 10%" is circled on the chili label.)

Incorrect. Look at the labels again. The chili is the smart choice for nutrients you want to get enough of. The chili is higher in fiber (29%DV) than the meatloaf (11% DV). It is also higher in calcium (10%DV versus 4%DV in the meatloaf).

49 (page 121)

(Same content as previous page. Answer B, New Orleans Three-Bean Chili with Rice, has been selected. It is marked correct. "Dietary Fiber 3g 11%, Calcium 4%" is circled on the meatloaf label. "Dietary Fiber 7g 29%, Calcium 10%" is circled on the chili label.)

Correct! The chili is the smart choice for nutrients you want to get enough of. The chili is higher in fiber (29%DV) than the meatloaf (11%DV). It is also higher in calcium (10%DV versus 4%DV in the meatloaf).

50 (page 122)
Judge If It's Right for You (continued)

Let's pull everything together. When you look at the table below, there is a clear answer – the chili is the smart choice. However, when comparing other foods in the grocery store, a wise choice may not be so obvious. You'll have to judge by using the entire Nutrition Facts label, and weigh you other choices for the rest of the day.

(Following is in a table format.)

Calories: Country Meatloaf - higher, New Orleans Chili - lower.
Saturated Fat: Country Meatloaf - higher, New Orleans Chili - lower.
Sodium: Country Meatloaf - higher, New Orleans Chili - lower.
Fiber: Country Meatloaf - lower, New Orleans Chili - higher.
Calcium: Country Meatloaf - lower, New Orleans Chili - higher.

(Pictures of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. Under the package images, there is an option to "show labels.")

51 (page 123)

(Same content as previous page. The Nutrition Facts labels of both products are displayed. "Calories 390, Saturated Fat 8g 38%, Sodium 91mg 38%, Dietary Fiber 3g 11%, Calcium 4%" is circled on the meatloaf label. "Calories 210, Saturated Fat 2g 8%, Sodium 460mg 19%, Dietary Fiber 7g 29%, Calcium 10%" is circled on the chili label.)

52 (page 124)

It doesn't have to be difficult to judge if a food is right for you. It's only three steps:
1. Size up your serving.
What is the serving size?
How many servings are you eating? (one half, 1, 2 or more?).
How many calories are listed in a single serving? (is it high or low in calories).
How many calories are in the amount you actually eat?

2. See what's in it for you:
Use the Quick Guide to %DV: 5% DV or less is low and 20% DV or more is high.
Is this a wise food choice in terms of the nutrients you want to get enough of or ones you want to limit?

3. Judge if it's right for you.
Is this a wise food choice in terms of calories? (Remember that 400 calories/serving or more is high).
Is it a wise choice in terms of nutrients?
Is this a wise choice for a single food; a snack; a meal?
Should you look for an alternative?

53 (page 125)

The question of whether a food is right for you ultimately depends on many factors.

These may include whether you are trying to gain, lose, or maintain your weight; how many calories you need each day based on age, gender, and level of physical activity; and any special health or dietary concerns you may have.

A food you like may still be part of a healthy daily diet – if eaten in moderation and balanced by other smart choices throughout the day.

Use the Nutrition Facts Label to make those choices easier ... And to make you calories count!

Congratulations! You have finished the program. The next few pages contain a glossary and web links to nutrition and health information.

Food Labeling and Nutrition

FDA/Center for Food Safety & Applied Nutrition
Hypertext updated by dms/ear October 25, 2006