How to read and understand: nutrition facts labels, claims on food packaging, and ingredient lists on packaged foods

1. Nutrition Facts
Labels
Eat More: Intro to Nutrition Course
@teefe

2. Nutrition
Facts Label
Important Highlights:
o This is a NEW label as of 2016 with
requirements to update the labels on all
foods by January of this year!
o Calories
o Serving Size
o Total Fat
o Saturated Fat
o Total Carbs
o Fiber
o Sugars
o Added Sugars
@teefe

3. What MUST Be
Included on the
Label?
• The only requirements for vitamins
and minerals that have to be included
on all labels, regardless of amount in
the serving are:
• Vitamin D
• Iron
• Calcium
• Potassium
If you see other vitamins include, that
was the choice of the manufacturer
to include it.
@teefe
Amount of Vitamin/mineral is included and
so is the %AGE of daily value!

4. Serving Size
M A T T E R S
o The serving size tells you the adequate
portion if one were to be eating 2,000
calories daily. That does not automatically
mean if you’re eating less or more than 2,000
and not the whole container!! calories that
you need to eat less or more of the serving
size.
o The serving sizes will vary in measuring
spoons/cups and their weighed amount.
o i.e. Some foods will say 2 tbsp is 28g per
serving while others will say 2tbsp is
32g per serving
o It is also important to note the # of servings
in the package/container!
o Some bagged items may look like 1
serving but are really 2 or 2.5!
o Remember… serving amounts/calories
per serving are for ONE serving
@teefe
The total amount of calories for
this whole package would be:
8 servings x 230 calories = 1840kcal
The total weight of the
food in this package would
be: 8 servings x
55g/serving = 440g
The total amount in cups
of the food in this package
would be: 8 servings x
2/3cup = 5 1/3 cups

5. Real Labels
o Notice how PROTEIN
does NOT have a % of
the daily value (DV)
listed?
o Percent DV is only
required for protein if
the food claims to be
a source of high
protein, or a variation
of that language!
o Sugars:
o Total = the amount of
naturally occurring
sugars PLUS added
sugars
o What to limit:
o Saturated fats
o Cholesterol
o Sodium
o Added sugars
o What to have more of:
o Fiber
o Vitamin D
o Calcium
o Iron
o Potassium
***this is why these
vitamins/minerals are
required to be on the label!
o All of the products to the
left contain NO Vitamin D
but it is still labeled with
“zeros” in place of
amount/% DV!
@
teefe

6. Ingredients List
1. The ingredient that is in the highest
amount in the food is listed FIRST.
Subsequent ingredients are listed in
order of the amount that is 2nd, 3rd, etc
etc!
2. The less ingredients, the better
3. When looking at ingredients, a good rule
of thumb is that if you cannot pronounce
an ingredient, you should steer clear!
4. Oils to avoid: palm il, palm kernel oil,
canola oil, hydrogenated oils
5. A few items will not be the end all be all
if their ingredient list is long, has an
unwanted oil, etc, BUT if the majority of
the foods you consume violate the
above, we may want to be more
conscious of these labels!
Kodiak Cakes Buttermilk Pancakes
(I was informed recently there is a class action lawsuit against
Kodiak Cakes for having less protein the mix than what is
stated!!)
Ancient Harvest Organic
Corn, Brown Rice, and
Quinoa Rotini
@teefe
Peter Pan Peanut
Butter

7. Health Claims on Labels: Significant Scientific
Agreement
1. A Significant Scientific Agreement (SSA) is a
claim on a food that relates the specific food, or
a component of that food with a claim about a
disease.
• i.e. Dietary fat and cholesterol claims associated
with risk of Coronary Heart Disease
2. MUST have science-based backing to be able to
put such a claim on a label!
• Research, data, etc MUST be available and back
the reasoning behind the claim!
@teefe
Example:
Relationship between calcium, vitamin D,
and osteoporosis.
OK IF:
1. Clear importance of adequate calcium and
Vitamin D intake is made known
2. The claim does not indicate any reduction in risk
of osteoporosis, simply that adequate levels
should be met
3. Claims can state the roles of calcium and
Vitamin D in relation to osteoporosis risk.

8. Health Claims on Labels: Organic
1. NOT regulated by the Food and Drug
Administration (FDA) like other claims are.
2. Can only be used to label raw or processed
agricultural products that have been produced
3. MAY NOT be used to modify a nonorganic
ingredient in any product.
4. Each “organic” ingredient must be identified on
the package
5. Must state “Certified Organic by ______” after
the listed ingredients that are claimed organic!
6. “Made organic with____” phrases must contain
a MAX of three (3) organic ingredients!
@teefe
May only be used
of raw or
processed
livestock/agricultu
ral food products!

9. Health Claims on Labels: Gluten Free
1. Voluntary Claim – manufacturers can choose to
put this claim on their packaging!
2. Gluten: this claim must be used in an accurate
and not misleading manners. Gluten free foods
must contain LESS THAN 20 parts per million of
gluten to be deemed gluten free.
• Must not be wheat, rye, barley or crossbreed of
these grains
• Must not be an ingredient from above that
hasn’t had gluten removed
• Must not be an above ingredient, gluten
removed, BUT had more than 20 parts per
million
@teefe

10. Health Claims on Labels: Natural
1. No current rules to follow for utilizing “Natural” as claim on
food packaging
2. Generally speaking, when using the term “Natural” foods
are free of artificial or synthetic additives!
@teefe

11. Calories on Menus
1. Required for chain
restaurants with 20+
locations to indicate
calories in a meal
2. Total calories, total fat,
saturated fat, trans fat,
cholesterol, sodium, total
carbohydrates, sugars,
fiber, and protein must be
made available upon
request!
Where WILL You see calories?
NEXT to the food/drink’s name
and/or price on the menu!
• Chain restaurants
• Chain coffee shops
• Bakeries
• Ice cream shops
• Buffets and salad bars
• Movie theaters
• Amusement parks
• Grocery/convenience stores
Where will you NOT see
calories?
• Foods sold at deli counters /
sold in bulk that require further
prep
• Foods purchased in bulk in
grocery stores, i.e loaves of
bread/other baked goods in a
grocery store
• Bottles of liquor behind a bar
• Food from food trucks or on a
plane
• Restaurants and other
establishments that are not part
of a chain of 20 or more
@teefe