Three Important Parts of Food Labels

The information on food labels can help you build a healthy diet. The Nutrition Facts Panel, the Ingredients List and Nutrient Content Claims are three important pieces of information on the food labels of most packaged foods:

1. The Nutrition Facts Panel
   
   The Nutrition Facts panel on a package of food states the:
   
   
   • Serving size in common measures such as cups or pieces. Serving sizes are standardized so it's easier to compare foods.
   • Number of calories per serving.
   • % Daily Value generally based on recommendations for a healthy diet.
   • Nutrient amounts for key nutrients which are important to be aware of, including fat, saturated fat, trans fat, sodium as well as (fiber, vitamins A and C, calcium, and iron. Also included are total carbohydrates, sugars and protein.
   It's important to remember that all this information applies to one serving. If a serving is one cup and you eat two cups, you consume twice the calories and other nutrients given on the label.
   
   
2. The Ingredient List
   
   The ingredient list on packaged food gives an overview of the food's "recipe." Ingredients are listed in descending order by weight. For example, if a cereal lists whole wheat as the first ingredient, it means that this cereal contains more whole wheat than any other ingredient.
   
   The ingredient list also tells you whether the product contains one or more of the eight most common food allergens:
   
   
   • Milk
   • Egg
   • Fish
   • Crustacean shellfish
   • Tree nuts
   • Wheat
   • Peanuts
   • Soybeans
3. Nutrient Content Claims
   
   Nutrient content claims – such as "low-fat," "high fiber" or "saturated fat free" – appear on the front or side panel of some food labels. Nutrient content claims are strictly defined by the government. Use them to identify foods with a specific nutritional feature.