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1. (page 10.)

Make Your Calories Count. Use the Nutrition Facts Label for Healthy Weight Management.

Size Up Your Serving and Calories.

When you select or compare foods, see what the label says about the serving size and calories. Ask yourself:

What is the serving size?
How many servings are in the container?
How many calories are in a single serving?

(Picture of the label character, with two thought bubbles as if it is thinking: How many servings to you expect to eat? How many Calories are in the amount you expect to eat?)

(Picture of the top part of the label shows: Nutrition Facts. Serving Size 1 cup (228g); Servings Per Container 2; Amount per serving. Calories 250. Calories from Fat 110.)

2. (page 11.)

Size Up Your Serving and Calories (continued).
Serving Size.

All product nutrition labels identify a serving size - a standardized amount, such as cups or pieces, followed by the metric amount, such as numbers of grams.

For example, suppose you are snacking on a 6 ounce bag of regular, salted potato chips. How much is one serving?

A. 1 ounce, or 1/6 of bag.
B. 2 ounces, or 1/3 of bag.
C. 3 ounces, or 1/2 of bag.
D. 4 ounces, or 2/3 of bag.
E. 6 ounces, or whole of bag.

(There is a picture of a bag of Potato Chips. The user is prompted to check the Nutrition Facts Label before submitting an answer.)

3. (page 12.)

(Same content as previous page, but now the top of the label for the potato chips is showing.)

Nutrition Facts. Serving Size 1 ounce (28g/about 20 chips). Servings per container 6. Amount per serving. Calories 190. Calories from Fat 90.

4. (page 13.)

(Same content as previous page. Answer C, 3 ounces 1/2 bag, has been selected.)

Sorry, that's not correct. Please check the Nutrition Facts label and try again.

5. (page 14.)

(Similar content to the previous page. Answer D, 4 ounces or 2/3 of bag, has been selected. It is marked incorrect, and Answer A, 1 ounce, 1/6 of bag, is marked correct.)

Sorry, that's not correct. The label shows that single serving of potato chips is one ounce, or just one-sixth of this 6 ounce bag.

6. (page 15.)

(Similar content to page 12. Answer A, 1 ounce or 1/6 of bag, has been selected.)

Yes, that's right! The label shows that a single serving of potato chips is one ounce, or just one-sixth of this 6 ounce bag.

7. (page 16.)

Size Up Your Serving and Calories (continued).
Servings per Container.

Many packages hold more than one serving. When you consume multiple servings, it is easy to eat or drink much more than you realize. This can affect your calorie intake (and over time, your weight) in a big way.

Select the lever below and drag it to see what happens to the calories.

(There is a picture of the top of the Nutrition Facts label as on page 12, showing servings per container 6,
and Amount per serving,
calories 190.
Calories from Fat 90.
There is a vertical lever along side the bag of potato chips.
The lever has markings for 0 ounces;
1 serving/1 ounce (1/6 bag);
2 servings/2 ounces (1/3 bag);
3 servings/3 ounces (1/2 bag);
4 servings/4 ounces (2/3 bag);
5 servings/5 ounces (5/6 bag);
6 servings/6 ounces (whole bag).

(The lever is set to 1 serving. The bag of potato chips looks 1/6 empty. Coming from the 190 calories on the label, 190 is highlighted.)

8. (page 17.)

(similar content as on the previous page.)

(The lever next to the potato chips is set at 6 servings, and the potato chip bag looks empty. Coming from the 190 calories on the label, 1140 is highlighted, which is 6 times 190.)

9. (page 18.)

Size Up Your Serving and Calories (continued).
Servings per Container.

Here is a 24 ounce bottle of soda.
If you drink one serving of this, how much will you drink?

4 ounces, or 1/6 bottle.
8 ounces, or 1/3 bottle.
12 ounces, or 1/2 bottle.
16 ounces, or 2/3 bottle.
18 ounces, or 3/4 bottle.
24 ounces, or whole bottle.

There is a note to "check the Nutrition Facts label."

(There is a picture of a bottle of soda. The user is prompted to check the Nutrition Facts Label before submitting an answer.)

10. (page 19.)

(Same content as previous page, but now the top of the label for the soda is showing.)

Nutrition Facts.
Serving Size 8 fl ounce (240mL).
Servings per container 3.
Amount per serving.
Calories 100.
Calories from Fat 0.

11. (page 20.)

(Same content as previous page. 12 ounces has been selected.)

Sorry, that's not correct, please check the Nutrition Facts label and try again.

12. (page 21.)

(Same content as previous page. 16 ounces has been selected. It is marked incorrect, and 8 ounces is marked correct.)

Sorry, that's not correct. One serving of soda is 8 ounces, or 1 cup.

13. (page 22.)

(Similar content to page 19. 8 ounces has been selected.)

Absolutely right. One serving of soda is 8 ounces, or 1 cup.

14. (page 23.)

Here is a 24 ounce bottle of soda. If you drink one serving of this, how much will you drink?

Select the lever below and drag it to see what happens to the calories.

(There is a picture of the soda label as on page 19,
showing servings per container 3, and
amount per serving calories 100.

There is a vertical lever next to the soda bottle, with a linear scale showing options for
0 ounces;
4 ounces (1/6 bottle);
8 ounces (1/3 bottle);
12 ounces (1/2 bottle);
16 ounces (2/3 bottle);
18 ounces (3/4 bottle);
24 ounces (whole bottle).

(The lever is set to 8 ounces. The soda bottle appears 1/3 empty. Coming from 100 calories on the label, 100 is highlighted.)

15. (page 24.)

(Similar content to the previous page.)

(The lever is now set at 16 ounces. Coming from the 100 calories on the label, 200 is highlighted.)

16. (page 25.)

Size Up Your Serving and Calories (continued).
Calories per Serving.

Always check the calories, even for products you think you know. You may be surprised.

For example, which of the four products below do you think is the highest in calories per serving?

A. Blueberry Toaster Pastry.
B. Mixed-berry Cereal Bar.
C. Instant Oatmeal with Apple.
D. Large Oat Bran Muffin.

(Pictures of each of the products are shown, and for each, there is an opportunity to "show label." There is a prompt to check the Nutrition Facts label, for each product, before submitting an answer.)

17. (page 26.)

(Same content as on previous page, but now the top of the label for A. Blueberry Toaster Pastry is showing.)

Nutrition Facts. Serving Size 1 Pastry (52g). Servings Per Container 8. Amount Per Serving. Calories 200. Calories from Fat 45.

18. (page 27.)

(Same content as on page 25, but now the top of the label for B. Mixed-berry Cereal Bar is showing.)

Nutrition Facts. Serving Size 1 bar (37g). Servings Per Container 8. Amount Per Serving. Calories 140. Calories from Fat 25.

19. (page 28.)

(Same content as on page 25, but now the top of the label for C. Instant Oatmeal with Apple is showing.)

Nutrition Facts. Serving Size 1 packet (35g). Servings Per Container 10. Amount Per Serving. Calories 130. Calories from Fat 15.

20. (page 29.)

(Same content as on page 25, but now the top of the label for D. Large Oat Bran Muffin is showing.)

Nutrition Facts. Serving Size 1 muffin (113g). Servings Per Container 1. Amount Per Serving. Calories 310. Calories from Fat 70.

21. (page 30.)

(Same content as on page 25, showing 4 products and 4 choices. Answer B. Mixed Berry Cereal Bar has been selected.)

Sorry, that's not correct, please check the Nutrition Facts labels and try again.

22. (page 31.)

(Same content as on page 25, showing 4 products and 4 choices. Answer C. Instant Oatmeal with Apple has been selected. It is marked incorrect, and Answer D. Large Oat Bran Muffin is marked correct.)

(The four products are shown, each with their calories per serving. A. Blueberry Toaster Pastry, 200 calories per serving; B. Mixed berry cereal bar, 140 calories per serving; C. Instant Oatmeal with Apple, 130 calories per serving; D. Large Oat Bran Muffin, 310 calories per serving.)

Sorry, that's not correct. The bran muffin is the highest in calories per serving. Check the Nutrition Facts labels.

23. (page 32.)

(Same content as on page 25, showing 4 products and 4 choices. Answer D. Large Oat Bran Muffin has been selected. It is marked correct.)

Good job! The bran muffin is highest in calories per serving. Check the Nutrition Facts labels.

24. (page 33.)

(Same content as previous page, but the label for the Large Oat Bran muffin is shown. On the label, Calories 310 is circled.)

25. (page 34.)

Size up Your Serving Size and Calories (continued).
Calories per Serving.

If you eat and drink more calories than you burn, you will gain weight. To achieve or maintain a healthy weight, be mindful of calories when comparing like products.

How many calories are too high or low for a serving? This depends on your calorie goal for the day and how you balance your food choices during the day. In general, though, follow this guide to size up calories in a single serving.

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

26. (page 35.)

(Same content as previous page, with a pop-up for the definition of healthy weight.)

Healthy weight - is a body weight that is appropriate for your height and benefits your health. One tool to help you determine if you are underweight, at a healthy weight, overweight, or obese is the Body Mass Index or BMI. The BMI is a measure of weight for height for adults over 20 years old. To find out if your weight is in the healthy range, use the BMI chart, which is referenced in the US Dietary Guidelines for Americans. (A prompt, giving the option to close the pop-up, appears below the text.)

27. (page 36.)

Size Up Your Serving and Calories (continued).
Calories per Serving.

Whether you want to lose or gain weight or maintain your current weight, it is important to manage your calorie intake.

Suppose you're considering these chocolate-dipped cheesecake bites as a dessert. How would you rate the calories for this product?

A. Low.
B. Moderate.
C. High.

(There is a picture of the dessert and its packaging. The user is prompted to check the Nutrition Facts Label before submitting an answer.)

28. (page 37.)

(Same content as previous page, but the top of the Nutrition Facts label is now visible.)

Nutrition Facts. Serving Size 5 pieces (110g). Servings per container 2. Amount per serving. Calories 480. Calories from fat 300.

29. (page 38.)

(Same content as previous page. Answer B. Moderate, has been selected.)

Sorry, that is not correct. Check the Nutrition Facts label and keep in mind the General Guide to Calories (40 is LOW, 100 is MODERATE, 400 is HIGH). Please try again.

30. (page 39.)

(Same content as previous page. Answer A, Low, has been selected. It is marked incorrect. Answer C, High, is marked correct.)

That's not correct. Based on the General Guide to Calories (40 is LOW, 100 is MODERATE, 400 is HIGH), this dessert is a high calorie item.

(On the Nutrition label, Calories 480 is circled.)

31. (page 40.)

(Same content as page 37. Answer C. High, has been selected. It is marked correct. On the label, Calories 480 is circled.)

Excellent. Based on the General Guide to Calories (40 is LOW, 100 is MODERATE, 400 is HIGH), this dessert is a high calorie item.

32. (page 41.)

Size up Your Serving and Calories (continued).
Calories per Serving.

Always consider calories in terms of how much you actually expect to eat or drink.

For example, you might want some shortbread cookies as a dessert or snack. One serving is a moderate amount of calories- but select additional servings below to see how quickly the calories climb.

(There are a series of pictures of cookies, above a horizontal slider-bar. Choices are 4 cookies (1 serving); 6 cookies (1.5 servings); 8 cookies (2 servings); 10 cookies (2.5 servings); 12 cookies (3 servings). The Nutrition Facts label is visible with Serving Size 4 cookies (29g) circled, and Calories 140 circled. The stack with 4 cookies is circled, and, coming from the 140 on the label, 140 is highlighted.)

33. (page 42.)

(Same content as previous page.)

The slider is at the stack of 10 cookies (2.5 servings), which is circled, and, coming from the 140 on the label, 350 (which is 2.5 times 140) is highlighted.

34. (page 43.)

Size Up Your Serving and Calories.

The key is to use the Nutrition Facts label to help balance your calories as you manage your weight. Check the serving size and the number of servings you eat or drink because this is where extra calories may hide. Keep in mind that if you double the servings you consume, you double the calories, too.

Here's a healthy tip to remember - when you consume a food that is high in calories, you can balance it be selecting other lower-calorie foods throughout the day.

Use the General Guide to Calories to help you quickly size up calories in a single food item:
40 calories = LOW.
100 calories = MODERATE.
400 calories = HIGH.