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Understanding Food Labels

Part I. Deciphering a products nutritional value is just as important as being able to compare prices. For this part, use the label below and answer the questions that follow it.

Nutrition Facts
Serving Size: 4 cookies (29g) Servings Per container: About 9 ___________________________________ Amount Per Serving Calories 140 Calories from Fat 60 ___________________________________ % Daily Value Total Fat 7g 11% Saturated Fat 3.5g 18% Trans fat 1 g Cholesterol 0mg 0% Sodium 240 mg 10% Total Carbohydrate 18g 6% Dietary Fiber less than 1 g 3% Sugars 9 g Protein 1 g ___________________________________ ___________________________________ Vitamin A 0% Vitamin C 0% Calcium 2% Iron 6% ___________________________________ Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g ___________________________________ Ingredients: Enriched wheat flour, salt, niacin, ferrous sulfate, thiamin, riboflavin, soybean oil, maltodextrin, whey protein concentrate, corn syrup solids, milk fat, sugar, natural flavor, citric acid.

Using the above label and your book, answer the following questions.

1. 2. 3. 4. 5.

What is the serving size for the above food? How many grams of saturated fat does this food contain per serving? What is the FDAs definition for low fat? Is this product low fat? If a person were to eat 4 servings of this product, how many calories from fat would they consume?

6. 7. 8. 9.

What is the FDAs definition for a trans fat free product? How much trans fat is in the above food? Does this label indicate that the product is trans fat free? Compare the total calories and the calories from fat. Approximately what percentage of calories from fat is provided in one serving of this food? (23%, 33%, 43%, 53% -- choose one)

10. 11. 12.

What is the % Daily Value for sodium in this product? What is the FDAs definition of low sodium? Is the product described by this label low sodium?


The FDA recommends that a 2,000 calorie diet have a sodium limit of 2,400 milligrams. How many milligrams does the FDA recommend for a 2,500

calorie diet? (2,400 milligrams, 3,000 milligrams, 3,200 milligrams, 4,000 milligramschoose one)


If you ate the entire box of this product, how many grams of carbohydrate would you consume? (18 grams, 145 grams, 162 grams or 200 grams choose one)


The label indicates there are 9 grams of sugar in 1 serving of this food. How many calories come from these 9 grams of sugar? (9 calories, 18 calories, 36 calories, 52 calorieschoose one)


Certain labels claim to be a good source of a particular nutrient. What is

FDAs definition of a good source? 17. In the label on the first page, list any nutrients which could be listed as being

a good source. 18. 19. 20. What is FDAs definition of high fiber? Is this food high fiber (yes or no)? List ten nutrients on the food label that have a % Daily Value.


What is the main ingredient in the product described by this label?

Part II In addition to the Nutrition Facts panel, a great deal of information about a food item is available from the products packaging. Use an EMPTY package from a food product of your choosing from there and complete the worksheet below. WHEN YOU TURN IN THIS PROJECT ALSO TURN IN THE EMPTY FOOD PROJECT WITH IT! 1. 2. Name of the food product. Name and address of the manufacturer

3. 4. 5.

What is the serving size for this product? How many servings are found in the entire container? What are the first three ingredients listed?


What is the definition of a Nutrient claim?


Are there any Nutrient Claims found on the packaging (yes or no)? If yes, list them below:


What is the definition of a Health Claim?


Are there any approved Health Claims listed on the packaging (yes or no)?

If yes, list them below: