LESSON PLAN 2

Understanding Nutritional Information and Food Labels

ESOL COMPETENCY: Health and Nutrition
Identify basic foods and food groups,
including nutritional information on food
labels.

Cultural Focus:
Food labels provide valuable nutritional
information.

Classroom Procedure:
1. Discuss/explain the importance of reading
and understanding information listed on
food labels.
2. Discuss and list the parts of a food label.
Ex. name, amount per serving, calories,
total fat, cholesterol, sodium, vitamins,
sugar,
expiration date.
3. Put students in teams of two. Give each
group cans, cereal boxes or bottles or use
copies of nutritional labels from different
foods. Elicit and list vocabulary words
necessary to understand basic nutritional
information and food labels.
4. Partners compare and contrast a variety of
food labels.
5. Review count and non count nouns and
read parts of a label by asking questions:
How many calories are there per
serving? Response: There are 45 calories
per serving ; How much sugar is there in
this food? Response: There are 5 grams
of sugar.
6. Follow-up activity. Students complete
Understanding Food Labels Activity Sheet

Grammatical Focus:
Practice:
How many/ How much questions.
There is ________.
There are_________.
How much _________?

Text Books:
Optional
Teachers
Choice

Pronunciation:
r controlled vowels - er / serving,
fiber, percentage
Initial consonants - v / vitamin,
value
f / fiber, fat, food
Ending ing - serve / serving
Community Resources:
Ask students to bring packaged or
canned foods to class.

Materials/Additional Resources:
Picture cards (food)
Magazines
Food labels
Activity Sheet Understanding Food
Labels

Vocabulary:
food
nutrition facts
calories
fat
sugar
sodium
carbohydrate
protein
ingredients
vitamin
daily value
(dv)
amount per
serving
portion
percentage
ingredients
fiber
serving size
calcium

Evaluation:
Students read and interpret food labels.

FDA Home Page | CFSAN Home | Search/Subject Index | Q & A | Help

June 2000; Updated July 2003 and November 2004

How to Understand
and Use the Nutrition Facts Label
PDF format | Food Label video

The Nutrition Facts Panel - An Overview

The Serving Size
Calories (and Calories from Fat)
The Nutrients: How Much?
Understanding the Footnote
How the Daily Values (DV) Relate to the %DVs
The Percent Daily Value (%DV)
Quick Guide to %DV
Nutrients With a %DV but No Weight Listed - Spotlight on Calcium
Nutrients Without a %DV: Trans Fats, Protein, and Sugars

People look at food labels for different reasons. But whatever the reason, many
consumers would like to know how to use this information more effectively and easily.
The following label-building skills are intended to make it easier for you to use nutrition
labels to make quick, informed food choices that contribute to a healthy diet.
The Nutrition Facts Label - An Overview:
The information in the main or top section (see #1-4 and #6 on the sample nutrition label
below), can vary with each food product; it contains product-specific information
(serving size, calories, and nutrient information). The bottom part (see #5 on the sample
label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie
diets. This footnote provides recommended dietary information for important nutrients,
including fats, sodium and fiber. The footnote is found only on larger packages and does
not change from product to product.
In the following Nutrition Facts label we have colored certain sections to help you focus
on those areas that will be explained in detail. You will not see these colors on the food
labels on products you purchase.
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The Serving Size

(#1 on sample label):
The first place to start when you look at the Nutrition Facts label is the serving size and
the number of servings in the package. Serving sizes are standardized to make it easier to

compare similar foods; they are provided in familiar units, such as cups or pieces,
followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the
nutrient amounts listed on the top part of the label. Pay attention to the serving size,
especially how many servings there are in the food package. Then ask yourself,
"How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) In the
sample label, one serving of macaroni and cheese equals one cup. If you ate the whole
package, you would eat two cups. That doubles the calories and other nutrient numbers,
including the %Daily Values as shown in the sample label.
Example
Single
Serving

Double
Serving

%DV

%DV

Serving Size

1 cup
(228g)

2 cups
(456g)

Calories

250

500

Calories from
Fat

110

220

Total Fat

12g

Trans Fat

1.5g

Saturated Fat

3g

15%

6g

30%

Cholesterol

30mg

10%

60mg

20%

Sodium

470mg

20%

940mg

40%

Total
Carbohydrate

31g

10%

62g

20%

Dietary Fiber

0g

0%

0g

0%

Sugars

5g

10g

Protein

5g

10g

18%

24g

36%

3g

Vitamin A

4%

8%

Vitamin C

2%

4%

Calcium

20%

40%

Iron

4%

8%

Calories (and Calories from Fat)

Calories provide a measure of how much energy you get from a serving of this food.
Many Americans consume more calories than they need without meeting recommended
intakes for a number of nutrients. The calorie section of the label can help you manage
your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you
consume determines the number of calories you actually eat (your portion amount).
(#2 on sample label):
In the example, there are 250 calories in one serving of this macaroni and cheese. How
many calories from fat are there in ONE serving? Answer: 110 calories, which means
almost half the calories in a single serving come from fat. What if you ate the whole
package content? Then, you would consume two servings, or 500 calories, and 220 would
come from fat.
General Guide to Calories
40 Calories is low
100 Calories is moderate
400 Calories or more is high
The General Guide to Calories provides a general reference for calories when you look
at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.
Eating too many calories per day is linked to overweight and obesity.

The Nutrients: How Much?

(#3 and 4 on sample label):
Look at the top of the nutrient section in the sample label. It shows you some key
nutrients that impact on your health and separates them into two main groups:

Limit These Nutrients

(#3 on sample label):
The nutrients listed first are the ones Americans generally eat in adequate amounts, or
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even too much. They are identified in yellow as Limit these

Nutrients. Eating too much fat, saturated fat, trans fat,
cholesterol, or sodium may increase your risk of certain
chronic diseases, like heart disease, some cancers, or high
blood pressure.
Important: Health experts recommend that you keep your intake of saturated fat,
trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.

Get Enough of These

(#4 on sample label):
Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron
in their diets. They are identified in blue as Get Enough of these Nutrients. Eating
enough of these nutrients can improve your health and help reduce the risk of some
diseases and conditions. For example, getting enough calcium may reduce the risk of
osteoporosis, a condition that results in brittle bones as one ages (see calcium section
below). Eating a diet high in dietary fiber promotes healthy bowel function. Additionally,
a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly
soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart
disease.
Remember: You can use the Nutrition Facts label not only to help limit those
nutrients you want to cut back on but also to increase those nutrients you need to
consume in greater amounts.

Understanding the Footnote on the Bottom of the Nutrition Facts

Label
(#5 on sample label)
Note the * used after the heading "%Daily Value" on the Nutrition Facts label. It refers to
the Footnote in the lower part of the nutrition label, which tells you "%DVs are based
on a 2,000 calorie diet". This statement must be on all food labels. But the remaining
information in the full footnote may not be on the package if the size of the label is too
small. When the full footnote does appear, it will always be the same. It doesn't change
from product to product, because it shows recommended dietary advice for all
Americans--it is not about a specific food product.
Look at the amounts circled in red in the footnote--these are the Daily Values (DV) for
each nutrient listed and are based on public health experts' advice. DVs are recommended
7

levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. Note
how the DVs for some nutrients change, while others (for cholesterol and sodium) remain
the same for both calorie amounts.

How the Daily Values Relate to the %DVs

Look at the example below for another way to see how the Daily Values (DVs) relate to
the %DVs and dietary guidance. For each nutrient listed there is a DV, a %DV, and
dietary advice or a goal. If you follow this dietary advice, you will stay within public
health experts' recommended upper or lower limits for the nutrients listed, based on a
2,000 calorie daily diet.

Examples of DVs versus %DVs

Based on a 2,000 Calorie Diet

Nutrient
DV
Total Fat
65g
Sat Fat
20g
Cholesterol
300mg
Sodium
2400mg
Total Carbohydrate 300g
Dietary Fiber
25g

%DV
= 100%DV
= 100%DV
= 100%DV
= 100%DV
= 100%DV
= 100%DV

Goal
Less than
Less than
Less than
Less than
At least
At least

Upper Limit - Eat "Less than"...

The nutrients that have "upper daily limits" are listed first on the footnote of larger labels
and on the example above. Upper limits means it is recommended that you stay below eat "less than" - the Daily Value nutrient amounts listed per day. For example, the DV for
Saturated fat (in the yellow section) is 20g. This amount is 100% DV for this nutrient.
What is the goal or dietary advice? To eat "less than" 20 g or 100%DV for the day.<

Lower Limit - Eat "At least"...

Now look at the section in blue where dietary fiber is listed. The DV for dietary fiber is
25g, which is 100% DV. This means it is recommended that you eat "at least" this amount
of dietary fiber per day.
The DV for Total Carbohydrate (section in white) is 300g or 100%DV. This amount is
recommended for a balanced daily diet that is based on 2,000 calories, but can vary,
depending on your daily intake of fat and protein.
Now let's look at the %DVs.

The Percent Daily Value (%DV):

The % Daily Values (%DVs) are based on the Daily Value
recommendations for key nutrients but only for a 2,000 calorie daily
diet--not 2,500 calories. You, like most people, may not know how
many calories you consume in a day. But you can still use the %DV
as a frame of reference whether or not you consume more or less
than 2,000 calories.
The %DV helps you determine if a serving of food is high or low in
a nutrient. Note: a few nutrients, like trans fat, do not have a %DV-they will be discussed later.
Do you need to know how to calculate percentages to use the %DV? No, the label (the
%DV) does the math for you. It helps you interpret the numbers (grams and milligrams)
by putting them all on the same scale for the day (0-100%DV). The %DV column doesn't
add up vertically to 100%. Instead each nutrient is based on 100% of the daily
requirements for that nutrient (for a 2,000 calorie diet). This way you can tell high from
low and know which nutrients contribute a lot, or a little, to your daily recommended
allowance (upper or lower).

Quick Guide to %DV:

5%DV or less is low and 20%DV or more is high
(#6 on sample label):
This guide tells you that 5%DV or less is low for all nutrients, those you want to limit
(e.g., fat, saturated fat, cholesterol, and sodium), or for those that you want to consume in
greater amounts (fiber, calcium, etc). As the Quick Guide shows, 20%DV or more is
high for all nutrients.
Example: Look at the amount of Total Fat in one serving listed on the sample nutrition
label. Is 18%DV contributing a lot or a little to your fat limit of 100% DV? Check the
Quick Guide to %DV. 18%DV, which is below 20%DV, is not yet high, but what if you
ate the whole package (two servings)? You would double that amount, eating 36% of
your daily allowance for Total Fat. Coming from just one food, that amount leaves you
with 64% of your fat allowance (100%-36%=64%) for all of the other foods you eat that
day, snacks and drinks included.

1 serving

2 servings

Using the %DV for:

Comparisons: The %DV also makes it easy for you to make comparisons. You can
compare one product or brand to a similar product. Just make sure the serving sizes are
similar, especially the weight (e.g. gram, milligram, ounces) of each product. It's easy to
see which foods are higher or lower in nutrients because the serving sizes are generally
consistent for similar types of foods, (see the comparison example at the end) except in a
few cases like cereals.
Nutrient Content Claims: Use the %DV to help you quickly distinguish one claim from
another, such as "reduced fat" vs. "light" or "nonfat." Just compare the %DVs for Total
Fat in each food product to see which one is higher or lower in that nutrient--there is no
need to memorize definitions. This works when comparing all nutrient content claims,
e.g., less, light, low, free, more, high, etc.
Dietary Trade-Offs: You can use the %DV to help you make dietary trade-offs with
other foods throughout the day. You don't have to give up a favorite food to eat a healthy
diet. When a food you like is high in fat, balance it with foods that are low in fat at other
times of the day. Also, pay attention to how much you eat so that the total amount of fat
for the day stays below 100%DV.

Nutrients With a %DV but No Weight Listed - Spotlight on Calcium:

Calcium: Look at the %DV for calcium on food packages so you know how much one
serving contributes to the total amount you need per day. Remember, a food with 20%DV
or more contributes a lot of calcium to your daily total, while one with 5%DV or less
contributes a little.

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Experts advise adult consumers to consume adequate amounts of calcium, that is,
1,000mg or 100%DV in a daily 2,000 calorie diet. This advice is often given in
milligrams (mg), but the Nutrition Facts label only lists a %DV for calcium.
For certain populations, they advise that adolescents, especially girls, consume 1,300mg
(130%DV) and post-menopausal women consume 1,200mg (120%DV) of calcium daily.
The DV for calcium on food labels is 1,000mg.
Don't be fooled -- always check the label for calcium because you can't make
assumptions about the amount of calcium in specific food categories. Example: the
amount of calcium in milk, whether skim or whole, is generally the same per serving,
whereas the amount of calcium in the same size yogurt container (8oz) can vary from 2045 %DV.

Equivalencies
30% DV = 300mg calcium = one cup of milk
100% DV = 1,000mg calcium
130% DV = 1,300mg calcium

Nutrients Without a %DV: Trans Fats, Protein, and Sugars:

Note that Trans fat, Sugars and, Protein do not list a %DV on the Nutrition Facts label.
Plain Yogurt

Fruit Yogurt

11

Trans Fat: Experts could not provide a reference value for trans fat nor any other
information that FDA believes is sufficient to establish a Daily Value or %DV. Scientific
reports link trans fat (and saturated fat) with raising blood LDL ("bad") cholesterol
levels, both of which increase your risk of coronary heart disease, a leading cause of
death in the US.
Important: Health experts recommend that you keep your intake of saturated fat,
trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.
Protein: A %DV is required to be listed if a claim is made for protein, such as "high in
protein". Otherwise, unless the food is meant for use by infants and children under 4
years old, none is needed. Current scientific evidence indicates that protein intake is not a
public health concern for adults and children over 4 years of age.
Sugars: No daily reference value has been established for sugars because no
recommendations have been made for the total amount to eat in a day. Keep in mind, the
sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in
fruit and milk) as well as those added to a food or drink. Check the ingredient list for
specifics on added sugars.
Take a look at the Nutrition Facts label for the two yogurt examples. The plain yogurt on
the left has 10g of sugars, while the fruit yogurt on the right has 44g of sugars in one
serving.
Now look below at the ingredient lists for the two yogurts. Ingredients are listed in
descending order of weight (from most to least). Note that no added sugars or sweeteners
are in the list of ingredients for the plain yogurt, yet 10g of sugars were listed on the

12

Nutrition Facts label. This is because there are no added sugars in plain yogurt, only
naturally occurring sugars (lactose in the milk).
Plain Yogurt - contains no added sugars
Fruit Yogurt - contains added sugars

If you are concerned about your intake of sugars, make sure that added sugars are not
listed as one of the first few ingredients. Other names for added sugars include: corn
syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey,
and maple syrup.
To limit nutrients that have no %DV, like trans fat and sugars, compare the labels of
similar products and choose the food with the lowest amount.

13

Comparison Example
Below are two kinds of milk- one is "Reduced Fat," the other is "Nonfat" milk.
Each serving size is one cup. Which has more calories and more saturated fat?
Which one has more calcium?

Answ er

REDUCED FAT MILK

2% Milkfat

NONFAT MILK

Answer: As you can see, they both have the same amount of
calcium, but the nonfat milk has no saturated fat and has 40
calories less per serving than the reduced fat milk.

14

15

16

17

Nutritional Information for Burger King Restaurants

Have you ever eaten at a Burger King restaurant? Look at the following nutritional chart and
answer the questions below. Then discuss your answers with a partner.

18

1. How many calories does a Whopper with Cheese have? How many calories are from fat?
2. Which sandwich has the most fat calories?
3. Compare the cholesterol between a double hamburger and a bacon double cheeseburger?
What elements increase the cholesterol? What is cholesterol? Is it good or bad for you?
4. Which sandwich has the most protein? Why is protein good for you?
5. What is sodium? Which of the fire-grilled burgers has the most sodium? Why?
6. How often do you and your family go to Burger King or McDonalds? What is the fat content
of the sandwich you usually eat?
7. What does Low Carb mean? How is this sandwich served? Why do people want to lower
their carbohydrates in their diet?
8. What can you do to lower your fat intake when you eat at Burger King?
Read the following about eating strategies and
answer the questions
1. What are the best
choices to eat if you
want to follow a
low-fat diet?
2. How many meals
are less than 400
calories?
3. Which items listed
are less than 400
calories?
4. How are the low
carb sandwiches
served?
5. Leaving out which
ingredient makes the
salads low in fat?
6. Whats your eating
strategy?

Extra: How much fat

should be included in

19

your diet? What

percentage of your
calories should be fat
calories?

Source: Nutritional Information pamphlet from Burger King. Website: www.bk.com

This activity sheet developed by Indian River Community College as part of an EL Civics Grant

WEBTIVITY
Standard:

Health and Nutrition

Topic:

Food Labels

Levels:

High Intermediate (LCP E)

Advanced (LCP F)

Topic:

Part 1

Website: http://www.cfsan.fda.gov/~dms/foodlab.html
Level (s):
Activity 1: Read the article. Then, identify the parts of the food label
on the next page of this worksheet. Use the same label to answer the
following questions.
1. What is the serving size, or each portion, listed on this label?
____________
2. How many calories are listed for each serving of macaroni and
cheese?
Total calories ____________
____________

Total calories from fat

3. What nutrients might you need to limit?

20

4. What nutrients do you want to make sure you get enough of?

5. When you eat 1/2 cup of this product, how many grams (g) of
protein are you
eating? _________________ What about 2 cups?
__________________
6. The % Daily Value based on a diet of ______________________
calories?
7. If you need more than 2,000 calories a day, will your Daily Values
be higher or lower than the numbers on the label? HIGHER
LOWER
8. In the footnote, which 2 nutrients will stay the same and not
increase with the number of calories.
_______________________________
______________________________

9. Which two vitamins are required to be listed on labels? ______

______
10. Which two minerals are required to be listed on labels? ______
______
Activity 2: Identify the parts of the Food Label.

21

22

CFSAN/Office of Nutritional Products, Labeling, and Dietary Supplements

January 16, 2004; Updated March 3, 2004; Updated January 1, 2006

Trans Fat Now Listed With Saturated Fat and Cholesterol on the Nutrition
Facts Label
This document also available in Spanish
Disclaimer

Trans Fat Coming to a Label Near You!

What is Trans Fat?
Are All Fats the Same?
What Can I Do About Saturated Fat, Trans Fat, and Cholesterol?
Where Can I Find Trans Fat on the Food Label?
Why Do Some Products Not Declare Trans Fat on Their Labels?
How Do Your Choices Stack Up?
How Can I Use the Label to Make Heart-Healthy Food Choices?
Do Dietary Supplements Contain Trans Fat?
Practical Tips for Consumers!
Need More Information?

Trans Fat Coming to a Label Near You!

The Food and Drug Administration (FDA) now requires food manufacturers to list trans
fat (i.e., trans fatty acids) on Nutrition Facts and some Supplement Facts panels.
Scientific evidence shows that consumption of saturated fat, trans fat, and dietary
cholesterol raises low-density lipoprotein (LDL or "bad") cholesterol levels that increase
the risk of coronary heart disease (CHD). According to the National Heart, Lung, and
Blood Institute of the National Institutes of Health, over 12.5 million Americans suffer
from CHD, and more than 500,000 die each year. This makes CHD one of the leading
causes of death in the United States today.
FDA has required that saturated fat and dietary cholesterol be listed on the food label
since 1993. By adding trans fat on the Nutrition Facts panel (required by January 1,
23

2006), consumers now know for the first time how much of all three -- saturated fat,
trans fat, and cholesterol -- are in the foods they choose. Identifying saturated fat, trans
fat, and cholesterol on the food label gives consumers information to make heart-healthy
food choices that help them reduce their risk of CHD. This revised label, which includes
information on trans fat as well as saturated fat and cholesterol, will be of particular
interest to people concerned about high blood cholesterol and heart disease. However, all
Americans should be aware of the risk posed by consuming too much saturated fat, trans
fat, and cholesterol. But what is trans fat, and how can you limit the amount of this fat in
your diet?

What is Trans Fat?

Where will I find trans fat?
Vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods
made with or fried in partially hydrogenated oils.
Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid
fats like shortening and hard margarine. However, a small amount of trans fat is found
naturally, primarily in some animal-based foods. Essentially, trans fat is made when
hydrogen is added to vegetable oil -- a process called hydrogenation. Hydrogenation
increases the shelf life and flavor stability of foods containing these fats.
Trans fat, like saturated fat and dietary cholesterol, raises the LDL (or "bad") cholesterol
that increases your risk for CHD. On average, Americans consume 4 to 5 times as much
saturated fat as trans fat in their diet.
Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary
cholesterol also contribute significantly. Trans fat can often be found in processed foods
made with partially hydrogenated vegetable oils such as vegetable shortenings, some
margarines (especially margarines that are harder), crackers, candies, cookies, snack
foods, fried foods, and baked goods.

Are All Fats the Same?

Simply put: no. Fat is a major source of energy for the body and aids in the absorption of
vitamins A, D, E, and K, and carotenoids. Both animal and plant-derived food products
contain fat, and when eaten in moderation, fat is important for proper growth,
development, and maintenance of good health. As a food ingredient, fat provides taste,
consistency, and stability and helps us feel full. In addition, parents should be aware that
fats are an especially important source of calories and nutrients for infants and toddlers
(up to 2 years of age), who have the highest energy needs per unit of body weight of any
age group.
Saturated and trans fats raise LDL (or "bad") cholesterol levels in the blood, thereby
increasing the risk of heart disease. Dietary cholesterol also contributes to heart disease.
Unsaturated fats, such as monounsaturated and polyunsaturated, do not raise LDL
24

cholesterol and are beneficial when consumed in moderation. Therefore, it is advisable to

choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.

What Can I Do About Saturated Fat, Trans Fat, and Cholesterol?

When comparing foods, look at the Nutrition Facts panel, and choose the food with the
lower amounts of saturated fat, trans fat, and cholesterol. Health experts recommend that
you keep your intake of these nutrients as low as possible while consuming a nutritionally
adequate diet. However, these experts recognize that eliminating these three components
entirely from your diet is not practical because they are unavoidable in ordinary diets.

Where Can I Find Trans Fat on the Food Label?

Take a look at the Nutrition Facts panel at the top of this page. Consumers can find trans
fat listed on the Nutrition Facts panel directly under the line for saturated fat.

Why Do Some Products Not Declare Trans Fat On Their Labels?

There may be two reasons why you are not seeing trans fat on a product's label.
First, products entering interstate commerce on or after January 1, 2006 must be labeled
with trans fat. As this is happening, FDA realizes that it will take some time for food
products to move through the distribution chain to a store shelf. Thus, it may take a few
months for products that are listing trans fat on their label to show up on a store shelf.
However, you will see many products with trans fat listed since companies have already
begun to declare trans fat on their products' labels.
Second, FDA has granted enforcement discretion to some firms to use old label stock that
do not declare trans fat after the effective date of January 1, 2006. In these cases, food
firms followed the required process described in FDA's Guidance for Industry and FDA:
Requesting an Extension to Use Existing Label Stock after the Trans Fat Labeling
Effective Date of January 1, 2006 (Revised)." For each request, FDA is considering
whether the declared label value for trans fat is 0.5 g or less per serving. This information
is important because lower amounts of trans fat would have less impact on public health
than higher amounts of trans fat. Thus, trans fat information in the Nutrition Facts panel
will be missing on some products (that contain lower amounts of trans fat) throughout the
next year.
If trans fat is not declared on the label and you are curious about the trans fat content of a
product, contact the manufacturer listed on the label.

How Do Your Choices Stack Up?

With the addition of trans fat to the Nutrition Facts panel, you can review your food
choices and see how they stack up. The following labels illustrate total fat, saturated fat,
trans fat, and cholesterol content per serving for selected food products.
25

Don't assume similar products are the same. Be sure to check the Nutrition Facts panel
(NFP) when comparing products because even similar foods can vary in calories,
ingredients, nutrients, and the size and number of servings in the package. When buying
the same brand product, also check the NFP frequently because ingredients can change at
any time and any change could affect the NFP information.
Look at the highlighted items on the sample labels below. Combine the grams (g) of
saturated fat and trans fat and look for the lowest combined amount. Also, look for the
lowest percent (%) Daily Value for cholesterol. Check all three nutrients to make the best
choice for a healthful diet.
Note: The following label examples do not represent a single product or an entire product
category. In general, the nutrient values were combined for several products and the
average values were used for these label examples.
Compare Spreads!*
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Butter **
Margarine, stick
Margarine, tub

Saturated Fat : 2g
Saturated Fat : 1 g
Saturated Fat : 7g
+ Trans Fat : 3g
+ Trans Fat : 0.5g
+ Trans Fat : 0g
Combined Amt.: 5g
Combined Amt.: 1.5g
Combined Amt.: 7g
Cholesterol: 10 % DV
Cholesterol: 0 % DV
Cholesterol: 0 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations. Calorie and cholesterol
content estimated.
**
Butter values from FDA Table of Trans Values, 1/30/95.
Values derived from 2002 USDA National Nutrient Database for Standard Reference, Release
15.
Compare Desserts!*
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Granola Bar
Sandwich Cookies
Cake, Iced and Filled

26

Saturated Fat : 1 g
Saturated Fat : 3.5g
Saturated Fat : 1 g
+ Trans Fat : 1.5g
+ Trans Fat : 4.5g
+ Trans Fat : 0 g
Combined Amt.: 2.5g
Combined Amt.: 8 g
Combined Amt.: 1 g
Cholesterol: 0 % DV
Cholesterol: 0 % DV
Cholesterol: 3 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations.
Values for total fat, saturated fat, and trans fat were based on the means of analytical data for
several food samples from Subramaniam, S., et al., "Trans, Saturated, and Unsaturated Fat in
Foods in the United States Prior to Mandatory trans-Fat Labeling," Lipids 39, 11-18, 2004. Other
information and values were derived from food labels in the marketplace.
Compare Snacks!*
Keep an eye on Saturated Fat, Trans Fat and Cholesterol!
Frozen Potatoes
Potato Chips
Mini-Sandwich Crackers
(e.g., French Fries)

Saturated Fat : 2g
Saturated Fat : 2g
Saturated Fat : 1 g
+ Trans Fat : 0g
+ Trans Fat : 2g
+ Trans Fat : 1.5g
Combined Amt.: 2g
Combined Amt.: 4g
Combined Amt.:2.5g
Cholesterol: 0 % DV
Cholesterol: 0 % DV
Cholesterol: 1 % DV
*Nutrient values rounded based on FDA's nutrition labeling regulations.
Values for total fat, saturated fat, and trans fat were based on the means of analytical data for
several food samples from Subramaniam, S., et al., "Trans, Saturated, and Unsaturated Fat in
Foods in the United States Prior to Mandatory trans-Fat Labeling," Lipids 39, 11-18, 2004. Other
information and values were derived from food labels in the marketplace.

27

How Can I Use the Label to Make Heart-Healthy Food Choices?

The Nutrition Facts panel can help you choose foods lower in saturated fat, trans fat, and
cholesterol. To lower your intake of saturated fat, trans fat, and cholesterol, compare
similar foods and choose the food with the lower combined saturated and trans fats and
the lower amount of cholesterol.

Select a product for an answer!

Serving Size = 1 Tablespoon* (g = grams; mg = milligrams)
Combined
Total Saturated Trans
Cholesterol
Product
Calories
Saturated and
Fat g
Fat g
Fat g
mg
Trans Fats g
Margarine, 80%
100
11
2
3
5
0
fat, stick
Butter **
100
11
7
0
7
30
Margarine, 60%
80
9
1.5
0
1.5
0
fat, tub
Margarine, 70%
90
10
2
2.5
4.5
0
fat, stick
*Nutrient values rounded based on FDA's nutrition labeling regulations. Calorie and
cholesterol content estimated.
**Butter values from FDA Table of Trans Values, dated 1/30/95.
Values derived from 2002 USDA National Nutrient Database for Standard Reference,
Release 15.
Prerelease values derived from 2003 USDA National Nutrient Database for Standard
Reference,Release 16.
Answers:
Margarine, 80% fat, stick Look for another option. This choice does not contain the
lowest combined amount of Saturated and Trans Fat.
Butter ** Look for another option. This choice contains the highest combined amount of
Saturated and Trans Fat, and the highest amount of Cholesterol.
Margarine, 60% fat, tub Congratulations! This choice has the lowest combined
amount of Saturated and Trans fat and 0 g of Cholesterol.
Margarine, 70% fat, stick Look for another option. This choice does not contain the
lowest combined amount of Saturated and Trans Fat.

28

Although the updated Nutrition Facts panel will now list the amount of trans fat in a
product, it will not show a %Daily Value (%DV). While scientific reports have confirmed
the relationship between trans fat and an increased risk of CHD, none has provided a
reference value for trans fat or any other information that FDA believes is sufficient to
establish a Daily Reference Value or a %DV.

Saturated fat and cholesterol, however, do have a %DV. To choose foods low in saturated
fat and cholesterol, use the Quick Guide to %DV. The general rule of thumb is: 5%DV or
less is low and 20%DV or more is high.
You can also use the %DV to make dietary trade-offs with other foods throughout the
day. You don't have to give up a favorite food to eat a healthy diet. When a food you like
is high in saturated fat or cholesterol, balance it with foods that are low in saturated fat
and cholesterol at other times of the day.
This graphic of the Nutrition Facts panel illustrates which nutrients experts recommend
you limit and which they recommend you consume in adequate amounts.

29

Do Dietary Supplements Contain Trans Fat?

Would it surprise you to know that some dietary supplements contain trans fat from
partially hydrogenated vegetable oil as well as saturated fat or cholesterol? It's true. As a
result of FDA's new label requirement, if a dietary supplement contains a reportable
amount of trans or saturated fat, which is 0.5 gram or more, dietary supplement
manufacturers must list the amounts on the Supplement Facts panel. Some dietary
supplements that may contain saturated fat, trans fat, and cholesterol include energy and
nutrition bars.

Practical Tips for Consumers!

Here are some practical tips you can use every day to keep your consumption of saturated
fat, trans fat, and cholesterol low while consuming a nutritionally adequate diet.

Check the Nutrition Facts panel to compare foods because the serving sizes are
generally consistent in similar types of foods. Choose foods lower in saturated fat,
trans fat, and cholesterol. For saturated fat and cholesterol, use the Quick Guide
to %DV: 5%DV or less is low and 20%DV or more is high. (Remember, there is
no %DV for trans fat.)

Choose Alternative Fats. Replace saturated and trans fats in your diet with monoand polyunsaturated fats. These fats do not raise LDL (or "bad") cholesterol levels
and have health benefits when eaten in moderation.

Sources of monounsaturated fats include olive and canola oils.

Sources of polyunsaturated fats include soybean oil, corn oil, sunflower oil and foods like
nuts and fish.

Choose vegetable oils (except coconut and palm kernel oils) and soft margarines
(liquid, tub, or spray) more often because the amounts of saturated fat, trans fat,
and cholesterol are lower than the amounts in solid shortenings, hard margarines,
and animal fats, including butter.
Consider Fish. Most fish are lower in saturated fat than meat. Some fish, such as
mackerel, sardines, and salmon, contain omega-3 fatty acids that are being studied
to determine if they offer protection against heart disease.

Choose Lean Meats, such as poultry (without skin, not fried), lean beef and pork
(trim visible fat, not fried).

Ask Before You Order When Eating Out. A good tip to remember is to ask which
fats are being used in the preparation of your food when eating or ordering out.

30

Watch Calories. Don't be fooled! Fats are high in calories. All sources of fat
contain 9 calories per gram, making fat the most concentrated source of calories.
By comparison, carbohydrates and protein have only 4 calories per gram.

Here are two actions consumers can take to keep their intake of saturated fat,
trans fat, and cholesterol "low":
o Look at the Nutrition Facts panel when comparing products. Choose foods
low in the combined amount of saturated fat and trans fat and low in
cholesterol as part of a nutritionally adequate diet.
o When possible, substitute alternative fats that are higher in mono- and
polyunsaturated fats like olive oil, canola oil, soybean oil, sunflower oil
and corn oil.

Need More Information?

Part 2
Website: http://www.cfsan.fda.gov/~dms/transfat.html#whatis
Activity: Read about trans fats. What are some foods made with
trans fats?

Part 3
Website: http://www.dietsite.com/NutritionFacts/FoodLabels/How
%20to%20Read%20a%20Label.htm
Activity 1: Scroll down to the heading Health Claims and read the
section. Then, match the nutrient or food with the corresponding
health claim.

31

Diet

Reduced risk of...

Rich in calcium

Heart disease

Fruits, vegetable, and

grains with fiber

Heart disease

Low in total fat

High blood pressure

Low cholesterol and

saturated fat

Some cancers

Low sodium

Osteoporosis

Fruits and vegetables

Birth defects

Folic acid

Some cancers

Fruits, vegetable, and

grains with fiber

Some cancers

Activity 2: Scroll down to the heading Ingredient List and read the
section.
Fill in the blank.
Food manufacturers must list all ingredients in ______________ order
by weight.

Part 4
Activity: From the information you have gotten from the readings,
write questions and answers between a patient, who is asking for
advice, and his/her doctor, who is giving advice on nutrition.
Q. How can I reduce my risk of osteoporosis?
A. You should eat foods rich in calcium.
Q.
A.
Q.

32

A.
Q.
A.
Q.
A.
Q. How can I know I am getting enough of the good nutrients
in my daily diet?
A. You can use the %Daily Values on food labels to compare products
and choose
those that are higher in the good nutrients.
Additional Resource

Website: http://www.cfsan.fda.gov/~comm/vltlabel.html
Watch and listen to a video on Food Labels.

33