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 In the News -
November 2009
Know Your Food Facts
(2 minutes:
29 seconds)
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(2 minutes:
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Audio/Video Script:
Treena Musselman
Pulaski County - Health
[Title Slide – Know Your Food Facts; Treena Musselman, Pulaski County -
Health, U of A Division of Agriculture. Picture of a nutrition facts label.]
[Treena Musselman] Learning how to read a Food Facts Label is the first step
in knowing about the foods you choose. [Picture of a Nutrition Facts label.]
This label will help you make healthier decisions about food.
- Serving Size is the amount of the nutrition information the product is
based on. This amount is set by the manufacturer. [Picture of a Nutrition
Facts label showing serving size 1 cup (228 grams).]
- The label also indicates the amount of servings per container. [Picture
of a Nutrition Facts label showing servings per container 2.]
- The calories are the amount of “energy” you will receive
if you consume one serving. [Picture of a Nutrition Facts label showing
calories 260 calories from fat 120.]
- The calories from fat tell you about the source of
energy. According to this label, the product contains 260 calories. 120 of
those calories are from fat. If a food gets a lot of its calories from fat,
eat sparingly.
Things you need to limit
- This section of the food facts label contains the items you should
limit. [Picture of a Nutrition Facts label showing total fat 13 grams or 20%
daily value, saturated fat 5 grams or 25% daily value, Cholesterol 30
milligrams or 10% daily value, and Sodium 660 milligrams or 28% daily
value.]
- Saturated Fat and Trans Fat are the most harmful to your body.
- Unsaturated fats are best for you. They provide energy without harmful
effects to your body.
- Cholesterol and Sodium are also listed in this section of the label.
Look for the good qualities
- This section lists the carbohydrates, protein, vitamins, sugar, and
fiber. You should look for foods high in fiber and vitamins, but low in
sugar. [Picture of a Nutrition Facts label showing total carbohydrates 31
grams or 10% daily value, dietary fiber 0 grams or 0% daily value, sugars 5
grams, protein 5 grams, Vitamin A 4%, Vitamin C 2%, Calcium 15%, and Iron
4%.]
Footnotes
- Use this section to remind you of your suggested intake. [Picture of a
Nutrition Facts label showing footnotes area, Percent daily values are based
on a 2,000 calorie diet. Your daily value may be higher or lower depending
on your calorie needs. A chart showing total fat, saturated fat,
cholesterol, sodium, total carbohydrates, and dietary fiber needs for a
2,000 and a 2,500 calorie diet.]
- The footnotes are based on a 2,000 calorie diet, but also list specific
amounts for a 2,500 calorie diet.
- Use the footnotes to remind you about the appropriate amounts of fat,
cholesterol, sodium, carbohydrates, and dietary fiber you should consume.
- Example: If you are using a 2,000 calorie diet plan, you should consume
less than 65g of fat per day.
% Daily Value
- The percentages explain whether the nutrients contribute to a lot or a
little of the total daily intake. [Picture of a Nutrition Facts label
showing the percent daily value of each item on the food label.]
- For example, if the percentage of Vitamin A is 100%, you will receive
all of the Vitamin A you need for the day.
- Choose products with lower percentages in fat, cholesterol, and sodium,
but strive to find products with at least 20% fiber and vitamins.
[Treena Musselman] You have just taken the first step in making healthier
choices by learning how to read a Food Facts Label.
[Narrator] To learn more, contact your county extension agent and
follow the links in this section. [Slide - U of A University
of Arkansas Division of Agriculture]
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