READ THE LABEL

Elisabeth Schafer Ph.D.
Associate Professor - Exten. Nutrition and Health Specialist
Iowa State University

Copyright/Access Information


After May 8, 1994, a new food label is required on almost all foods in the grocery store. You can tell if the label is new by its title. The new label says "Nutrition Facts" in large letters at the top.

By reading the new label, you can find:

• How many servings a food package contains, and how much food makes a serving. Children may eat less than a serving of some foods and more than a serving of others.
  
• The total number of calories in the food, and how many of those calories are fat. No one needs to eat only foods that are very low in fat. Knowing how many calories in a food come from fat can help you balance high-fat and low-fat foods throughout the day.
  
• The amount of total fat, saturated fat and cholesterol in the product. It is important that older children and adults not get large amounts of fat, and that they limit the saturated fat and cholesterol in their diets. Young children, however, are still growing. They need fat and cholesterol in their diets to help form new body cells.
  
• The amount of sodium in the food. Our bodies need sodium, but it is not necessary to serve foods with large amounts of sodium. Serve a variety of foods that includes fresh foods without added sodium.
  
• The amount of total carbohydrate, dietary fiber and sugars in the food. For the first time, it is possible to know how much of the carbohydrate in a food comes from sugar and how much dietrary fiber the food contains. By checking the amount of sugar in a cereal, for example, you can choose one that contains less. Remember, there is nothing wrong with sugar - unless it prevents the child from getting important nutrients. Children need fiber, just as adults do, but they need less. Getting too much fiber can make a child feel full too soon.
  
• The amount of protein in the food. We all need protein. By looking at this information, you can determine whether a food is a good protein source, or contains very little.
  
• The percentage of the body's daily need for certain nutrients found in a serving of the food. These numbers are based on a 2,000-calorie diet. Some children may eat fewer calories each day, and may need fewer nutrients.
  
• The percentage of important vitamins and minerals found in a serving of the food. Unlike the old label, the "Nutrition Facts" label does not contain a long list of vitamins and minerals. Only vitamins A and C and the minerals iron and calcium are listed on the label. These are the vitamins and minerals most likely to be lacking in the American diet. But again, percentages of these nutrients are not based on the needs of children. Use the label as a guide.
  
• The amount of certain nutrients adults need each day. This part of the label is the same no matter what food it's on. Even adults may eat more or fewer calories than those shown in the Daily Values section of the "Nutrition Facts" label. This section of the label is meant to be a guide to help you choose foods that best fit into your normal diet - and a child's. For some of the nutrients listed here you need to eat quite a bit, while other nutrients need to be limited to a small amount. By comparing the amounts in this section with the % Daily Value on the top of the label, you can decide whether or not a particular food is a good
  choice every day or only occasionally.
  
• The number of calories contained in one gram of carbohydrate, protein and fat. This is a reminder for you and can help if you wish to know how many calories in the food come from a particular nutrient.

The label contains useful information. When feeding children, use the label as a guide. Remember, there are no "good" or "bad" foods. All foods can fit into a child's (or an adult's) diet at least occasionally.