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1. (page 44)

Make Your calories Count. Use the Nutrition Facts Label for Healthy Weight Management.
See What's in it For You.

Healthy weight management includes getting the most nutrition from the calories you eat. This means choosing foods that give you enough of the nutrients you need for good health and limiting those that may contribute to health problems. Select the highlighted items on the right to see how these sections of the Nutrition Facts label can help you make smart food choices.

(picture of Nutrition Facts label. The label character walks in, taps a magic wand on the label and it becomes color coded for reference, with bracketed lines leading to headings.

The Serving Size and Servings per Container portion is light blue.

Calories and Calories from Fat portion is red.

The %Daily Value column is purple, with a line leading to the heading "Always Check the %DVs".

The Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium lines are in yellow, with a line leading to the heading "Limit These Nutrients".

The Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron heading are in green, with a line leading to the heading "Get Enough of These Nutrients".

Clicking on each heading brings up a pop-up box. (Details of pop-up box are given on following pages.))

2. (page 45)

(Same content as previous page, with the Always Check the %DVs popup box open.)

The Percent Daily Value (%DV) helps you determine if a serving of food is high or low in a nutrient.

3. (page 46)

(Same content as previous page, with the "Limit These Nutrients" pop-up box open.)

Eating too much of these nutrients may have a negative impact on your health. To help limit your intake, choose foods with a lower %DV.

There is no %DV for trans fat. Keep your intake as low as possible.

4. (page 47)

(Same content as previous page, with the "Get Enough of These Nutrients" popup box open.)

Eating enough of these nutrients may improve your health. To help ensure you get enough, choose foods with a higher %DV.

5. (page 48)

See What's in it for you.

How can you tell if a food is high or low in a nutrient?
The Quick Guide to %DV can help you decide.

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

(The color coded label from the previous page is still visible.)

6. (page 49)

When you compare or select food products, pay attention to the %DVs - remember you need to limit some nutrients and get enough of others.

Here we will focus on saturated fat, sodium, fiber, and calcium because of their significant impact on your health. You can apply the Quick Guide to %DV to the other nutrients as well.

Select the circled nutrients on the label to see more about them.

(Four items on the label are circled: saturated fat 3g 15%, sodium 470mg 20%, dietary fiber 0g 0%, and calcium 20%. Selecting one of these opens a pop-up box with more information, as on the next 4 pages.)

7. (page 50)

(same content as previous page, with "Saturated Fat" pop-up open.)

Saturated Fat:
Eating too much saturated fat (as well as trans fat and cholesterol) may increase your LDL (bad) blood cholesterol levels, which may increase your risk of heart disease. Choose foods with a lower %DV for saturated fat.

8. (page 51)

(same content as previous page, with "Sodium" pop-up open.)

Sodium:
Sodium is a component of salt - a substance that may increase your risk for high blood pressure. Choose foods with lower %DV for sodium.

9. (page 52)

(same content as previous page, with "Fiber" pop-up open.)

Fiber:
As part of a heart healthy diet, the fiber in foods such as dry beans, whole grain products, fruits, and vegetables promotes regularity and may decrease your risk of heart disease. Choose foods with a higher %DV for fiber.

10. (page 53)

(same content as previous page, with "Calcium" pop-up box.)

Calcium:
At any age, you need to get enough calcium to maintain healthy bones. Good sources include low-fat and fat-free milk products and calcium-fortified foods and beverages. Choose foods with a higher %DV for calcium.

11. (page 54)

See what's in it for you (continued).

Breakfast foods offer a good opportunity to maximize your fiber and calcium while keeping your fat and sodium relatively low.

Which of these cereals is high in fiber? Use the label to find out.
A. Mega Crunch Flakes.
B. Nut and Honey Nuggets.

(Picture of two packages of cereal - Mega Crunch Flakes on the left, and Nut and Honey Nuggets on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

12. (page 55)

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

Mega Crunch Flakes label:
Nutrition Facts.
Serving Size 1 cup (53g).
Servings Per Container about 8.
Amount Per Serving. Calories 190.
Calories from Fat 25.
% Daily Value (heading over the %DV column).
Total Fat 3g, 5%.
Saturated Fat 0g, 0%.
Trans Fat 0g.
Cholesterol 0mg, 0%.
Sodium 95mg, 4%.
Total Carbohydrate 36g, 12%.
Dietary Fiber 8g, 32%.
Sugars 13g.
Protein 9g.
Vitamin A, 0%.
Vitamin C, 10%.
Calcium 4%.
Iron 10%.

Nut and Honey Nuggets label:
Nutrition Facts.
Serving Size 1 cup (55g).
Servings Per Container about 8.
Amount Per Serving. Calories 210.
Calories from Fat 25.
% Daily Value (heading over %DV column).
Total Fat 2.5g, 4%.
Saturated Fat 0g, 0%.
Trans Fat 0g.
Cholesterol 0mg, 0%.
Sodium 280mg, 12%.
Total Carbohydrate 46g, 15%.
Dietary Fiber 3g, 11%.
Sugars 15g.
Protein 4g.
Vitamin A, 0%.
Vitamin C, 10%.
Calcium 2%.
Iron 25%.

13. (page 56)

(same content as previous page. Answer B, Nut and Honey Nuggets, has been selected. It is marked incorrect. Answer A, Mega Crunch Flakes, is marked correct. "Dietary Fiber 8g 32%" is circled on the Mega Crunch Flakes label. "Dietary Fiber 3g 11%" is circled on the Nut and Honey Nuggets label.)

Check the labels again. While both products contain fiber, the Crunch Flakes are high in fiber at 32%DV - nearly three times the 11%DV in the Nut and Honey Nuggets. (For one serving, 5%DV or less is low and 20%DV or more is high.)

14. (page 57)

(same content as previous page. Answer A, Mega Crunch Flakes, has been selected. It is marked correct. "Dietary Fiber 8g 32%" is circled on the Mega Crunch Flakes label. "Dietary Fiber 3g 11%" is circled on the Nut and Honey Nuggets label.)

Very good! While both products contain fiber, the Crunch Flakes are high in fiber at 32%DV - nearly three times the 11%DV in the Nut and Honey Nuggets. (For one serving, 5%DV or less is low and 20%DV or more is high.)

15. (page 58)

See what's in it for you (continued).

Milk and products that contain milk are good sources of calcium. However, it is important to check the Nutrition Facts label - calcium levels may vary widely even in products that seem similar.

For example, which of these four ounce containers is high in calcium?
A. Strawberries and Cream Pudding.
B. Creamy Strawberry Yogurt.

(Pictures of two packages – Strawberries and Cream Pudding on the left and Creamy Strawberry Yogurt on the right. There is a note to "check the NutritionFacts labels". Under the package images, there is an option to "show labels.")

16. (page 59)

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

Strawberries and Cream Pudding label:
Nutrition Facts.
Serving Size 1 pudding (113g).
Servings Per Container 1.
Amount Per Serving. Calories 130.
Calories from Fat 25.
% Daily Value.
Total Fat 3g 5%.
Saturated Fat 2g 10%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 85mg 4%.
Total Carbohydrate 25g 8%.
Dietary Fiber 0g 0%.
Sugars 20g.
Protein 2g.
Vitamin A 4%.
Vitamin C 0%.
Calcium 6%.
Iron 0%.

Cream Strawberry Yogurt label:
Nutrition Facts.
Serving Size 1 yogurt (74g).
Servings Per Container 1.
Amount Per Serving. Calories 110.
Calories from Fat 45.
% Daily Value.
Total Fat 5g, 8%.
Saturated Fat 3.5g, 18%.
Trans Fat 0g.
Cholesterol 10mg, 3%.
Sodium 45mg, 2%.
Total Carbohydrate 14g, 5%.
Dietary Fiber 0g, 0%.
Sugars 14g.
Protein 3g.
Vitamin A, 2%.
Vitamin C, 0%.
Calcium 20%.
Iron 0%.

17. (page 60.)

(Same content as previous page. Answer A, Strawberries and Cream Pudding, has been selected. It is marked incorrect. Answer B, Creamy Strawberry Yogurt, is marked correct. "Calcium 6%" is circled on the pudding label. "Calcium 20%" is circled on the yogurt label.)

Oops... Check the labels. The yogurt is high in calcium at 20%DV; the pudding is lower - 6%DV. (Remember, 20%DV or more is high and 5%DV or less is low.) Products with milk in them aren't always high in calcium; check the %DV to be sure.

18. (page 61.)

(Same content as previous page. Answer B, Creamy Strawberry Yogurt, has been selected. It is marked correct. "Calcium 6%" is circled on the pudding label. "Calcium 20%" is circled on the yogurt label.)

Yes! The yogurt is high in calcium at 20%DV; the pudding is lower - 6%DV. (Remember, 20%DV or more is high and 5%DV or less is low.) Products with milk in them aren't always high in calcium; check the %DV to be sure.

19. (page 62.)

See what's in it for you (continued).

Suppose you want a quick lunch that you can heat and eat. You are trying to limit your saturated fat intake.

Which of these soups is low in saturated fat?
A. Home Style Chicken and Mushroom Chowder;
B. Grandma’s Chicken Noodle Soup.

(Pictures of two cans of soup are shown – Home Style Chicken and Mushroom Chowder on the left, and Grandma’s Chicken Noodle Soup on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

20. (page 63.)

(Same content as previous page. The reverse side of cans is shown, including the Nutrition Facts label.)

21. (page 64.)

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

Home Style Chicken and Mushroom Chowder label:
Nutrition Facts.
Serving Size 1 cup (240g).
Servings Per Container 2.
Amount Per Serving. Calories 210.
Calories from Fat 110.
% Daily Value.
Total Fat 12g 18%.
Saturated Fat 4g 20%.
Trans Fat 0g.
Cholesterol 10mg 3%.
Sodium 970mg 40%.
Total Carbohydrate 15g 5%.
Dietary Fiber 3g 12%.
Sugars 1g.
Protein 10g.
Vitamin A 0%.
Vitamin C 8%.
Calcium 2%.
Iron 8%.

Grandma’s Chicken Noodle Soup label:
Nutrition Facts.
Serving Size 1 cup (238g).
Servings Per Container 2.
Amount Per Serving. Calories 140.
Calories from Fat 25.
% Daily Value.
Total Fat 3g 5%.
Saturated Fat 1g 5%.
Trans Fat 0g.
Cholesterol 10mg 3%.
Sodium 400mg 17%.
Total Carbohydrate 20g 7%.
Dietary Fiber 1g 4%.
Sugars 0g.
Protein 8g.
Vitamin A 15%.
Vitamin C 20%.
Calcium 4%.
Iron 6%.

22. (page 65.)

(Same content as previous page. Answer A, Home Style Chicken and Mushroom Chowder, has been selected. It is marked incorrect. Answer B, Grandma’s Chicken Noodle Soup, is marked correct. "Saturated Fat 4g 20%" is circled on the chicken and mushroom chowder label. "Saturated Fat 1g 5%" is circled on the chicken noodle soup label.)

Sorry, check the labels. The Chicken Noodle Soup is low in saturated fat at 5%DV compared to the Chowder at 20%DV. Remember, 5%DV or less is low and 20%DV or more is high. You may also notice that the %DV for sodium in the Chicken Noodle Soup is lower at 17%DV versus 40%DV for the Chowder. This, too, makes it a wiser choice.

23. (page 66.)

(Same content as previous page. Answer B, Grandma’s Chicken Noodle Soup, has been selected. It is marked correct. "Saturated Fat 4g 20%" is circled on the chicken and mushroom chowder label. "Saturated Fat 1g 5%" is circled on the chicken noodle soup label.)

Yes, that's right. The Chicken Noodle Soup is low in saturated fat at 5%DV compared to the Chowder at 20%DV. Remember, 5%DV or less is low and 20%DV or more is high. You may also notice that the %DV for sodium in the Chicken Noodle Soup is lower at 17%DV versus 40%DV for the Chowder. This, too, makes it a wiser choice.

24. (page 67.)

See What's in it for you (continued).

Snacks such as whole fruits, raw vegetables, or a small handful of unsalted nuts can contribute to a healthy diet. If a snack food you like is short on nutrients you need for good health, try to keep calories low and limit nutrients that may contribute to health problems.

For example, suppose you want some pretzels. Which product is low in sodium?
A. Hearty Pretzels.
B. Pretzel Thins

(Pictures of two packages of pretzels – Hearty Pretzels on the left and Pretzel Thins 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 68.)

(Same content as previous page. The packages are turned over to show the back of the package, showing that the Nutrition Facts label is on the back of these packages.)

26. (page 69.)

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

Hearty Pretzels label:
Nutrition Facts.
Serving Size 3 pretzels (30g).
Servings Per Container 13.
Amount Per Serving. Calories 120.
Calories from Fat 10.
% Daily Value.
Total Fat 1g 2%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 120mg 5%.
Total Carbohydrate 24g 8%.
Dietary Fiber 1g 4%.
Sugars 1g.
Protein 3g.
Vitamin A 0%.
Vitamin C 0%.
Calcium 0%.
Iron 0%.

Pretzel Thins label:
Nutrition Facts.
Serving Size 1 oz (28g/About 17 pretzels).
Servings Per Container 15.
Amount Per Serving. Calories 110.
Calories from Fat 10.
% Daily Value.
Total Fat 1g 2%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 560mg 23%.
Total Carbohydrate 23g 8%.
Dietary Fiber 1g 3%.
Sugars 1g.
Protein 2g.
Vitamin A 0%.
Vitamin C 0%.
Calcium 0%.
Iron 1%.

27. (page 70.)

(Same content as previous page. Answer B, Pretzel Thins, has been selected. It is marked incorrect. Answer A Hearty Pretzels is marked correct. "Sodium 120mg 5%" is circled on the Hearty Pretzels label. "Sodium 560mg 23%" is circled on the Pretzel Thins label.)

Sorry, check the labels. The Hearty Pretzels are low in sodium at 5%DV, whereas the Pretzel Thins are high in sodium at 23%DV. Pretzels may be lower in calories and saturated fat than some other snack choices, but always check the %DVs for sodium. Remember, 5%DV or less is low and 20%DV or more is high.

28. (page 71.)

(Same content as previous page. Answer A, Hearty Pretzels, has been selected. It is marked correct. "Sodium 120mg 5%" is circled on the Hearty Pretzels label. "Sodium 560mg 23%" is circled on the Pretzel Thins label.)

Yes! The Hearty Pretzels are low in sodium at 5%DV, whereas the Pretzel Thins are high in sodium at 23%DV. Pretzels may be lower in calories and saturated fat than some other snack choices, but always check the %DVs for sodium. Remember, 5%DV or less is low and 20%DV or more is high.

29. (page 72.)

Now you can see what's in it for you – it's more than just calories, it's also the nutrients that count.

By using the Quick Guide to %DV, you can make smart food choices and get enough of the nutrients you need for good health and limit those that may contribute to health problems.

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

Now let’s put it all together – select Next.

(Picture of Nutrition Facts label, color coded for reference.

The Serving Size and Servings per Container portion is light blue.

Calories and Calories from Fat portion is red.

The %Daily Value column is purple, with a line leading to the heading "Always Check the %DVs."

The Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium heading are in yellow, with the heading "Limit These Nutrients."

The Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron heading are in green, with the heading "Get Enough of These Nutrients.")