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U.S. Department of Health and Human Services

Food

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Make Your Calories Count Transcript

Back to Make Your Calories Count 


Preface

1. Page 1

(A jumble of words and pictures of food pacakages, indicating confusion about the food label.)

Saturated Fat, Nutrition Facts, Calories, Sodium, Fiber, Calcium

(Picture of a soda bottle, Nut and Honey Nuggets cereal box, Low Fat Chocolate Milk carton)

2. Page 2 (confusion continues)

Low, Get Enough?, Limit?, High, Healthy, Serving Size

(Pictures of Fat Free Milk carton, and Mega Crunch Flakes cereal box)

3. Page 3

Eating Smart -- maintaining a healthy weight -- sounds great, doesn't it?

4. Page 4

But there are so many choices... How do you know what to do?

5. Page 5

(Picture of the label character, stretching to show off a Nutrition Facts label)

6. Page 6

Introducing...
Make Your Calories Count
Use the Nutrition Facts Label for Healthy Weight Management

7. Page 7

Make Your Calories Count
Use the Nutrition Facts Label for Healthy Weight Management

Healthy weight management requires a balance between a healthy diet and physical activity.

Most of us want simpler ways to maintain a healthy weight and get the most nutrition out of what we eat. There are no magic answers... But there is one powerful tool we often overlook - the Nutrition Facts label on packaged foods.

Make Your Calories Count can help you quickly make smart food choices.

We'll show you how.

8. Page 8

(Health diet definition popup is opened)

A healthy diet emphasizes a variety of fruits, vegetables, whole grains, and fat-free and low-fat milk products; lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated and trans fats, cholesterol, sodium, and added sugars; and stays within your daily calorie needs.

9. Page 9

It's not hard... Just a few simple steps.

By focusing on serving size, calories, and four key nutrients, you can use the Nutrition Facts label to make better decisions about what to eat.

Ready? Select 1 - Size Up Your Serving and Calories to begin... Or select any step to see more about it.

We suggest you explore all three steps in order.

(Image of a Nutrition Fact Label on the right side. Over it are three boxes).

1 Size Up Your Serving and Calories.

2 See What's In It For You.

3 Judge If It's Right For You.

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Step 1: Size Up Your Serving & Calories

1. (page 10.)

Make Your Calories Count. Use the Nutrition Facts Label for Healthy Weight Management.

Size Up Your Serving and Calories.

When you select or compare foods, see what the label says about the serving size and calories. Ask yourself:

What is the serving size?
How many servings are in the container?
How many calories are in a single serving?

(Picture of the label character, with two thought bubbles as if it is thinking: How many servings to you expect to eat? How many Calories are in the amount you expect to eat?)

(Picture of the top part of the label shows: Nutrition Facts. Serving Size 1 cup (228g); Servings Per Container 2; Amount per serving. Calories 250. Calories from Fat 110.)

2. (page 11.)

Size Up Your Serving and Calories (continued).
Serving Size.

All product nutrition labels identify a serving size - a standardized amount, such as cups or pieces, followed by the metric amount, such as numbers of grams.

For example, suppose you are snacking on a 6 ounce bag of regular, salted potato chips. How much is one serving?

A. 1 ounce, or 1/6 of bag.
B. 2 ounces, or 1/3 of bag.
C. 3 ounces, or 1/2 of bag.
D. 4 ounces, or 2/3 of bag.
E. 6 ounces, or whole of bag.
 

(There is a picture of a bag of Potato Chips. The user is prompted to check the Nutrition Facts Label before submitting an answer.)

3. (page 12.)

(Same content as previous page, but now the top of the label for the potato chips is showing.)

Nutrition Facts. Serving Size 1 ounce (28g/about 20 chips). Servings per container 6. Amount per serving. Calories 190. Calories from Fat 90.

4. (page 13.)

(Same content as previous page. Answer C, 3 ounces 1/2 bag, has been selected.)

Sorry, that's not correct. Please check the Nutrition Facts label and try again.

5. (page 14.)

(Similar content to the previous page. Answer D, 4 ounces or 2/3 of bag, has been selected. It is marked incorrect, and Answer A, 1 ounce, 1/6 of bag, is marked correct.)

Sorry, that's not correct. The label shows that single serving of potato chips is one ounce, or just one-sixth of this 6 ounce bag.

6. (page 15.)

(Similar content to page 12. Answer A, 1 ounce or 1/6 of bag, has been selected.)

Yes, that's right! The label shows that a single serving of potato chips is one ounce, or just one-sixth of this 6 ounce bag.

7. (page 16.)

Size Up Your Serving and Calories (continued).
Servings per Container.

Many packages hold more than one serving. When you consume multiple servings, it is easy to eat or drink much more than you realize. This can affect your calorie intake (and over time, your weight) in a big way.

Select the lever below and drag it to see what happens to the calories.

(There is a picture of the top of the Nutrition Facts label as on page 12, showing servings per container 6,
and Amount per serving,
calories 190.
Calories from Fat 90.
There is a vertical lever along side the bag of potato chips.
The lever has markings for 0 ounces;
1 serving/1 ounce (1/6 bag);
2 servings/2 ounces (1/3 bag);
3 servings/3 ounces (1/2 bag);
4 servings/4 ounces (2/3 bag);
5 servings/5 ounces (5/6 bag);
6 servings/6 ounces (whole bag).

(The lever is set to 1 serving. The bag of potato chips looks 1/6 empty. Coming from the 190 calories on the label, 190 is highlighted.)

8. (page 17.)

(similar content as on the previous page.)

(The lever next to the potato chips is set at 6 servings, and the potato chip bag looks empty. Coming from the 190 calories on the label, 1140 is highlighted, which is 6 times 190.)

9. (page 18.)

Size Up Your Serving and Calories (continued).
Servings per Container.

Here is a 24 ounce bottle of soda.
If you drink one serving of this, how much will you drink?

4 ounces, or 1/6 bottle.
8 ounces, or 1/3 bottle.
12 ounces, or 1/2 bottle.
16 ounces, or 2/3 bottle.
18 ounces, or 3/4 bottle.
24 ounces, or whole bottle.

There is a note to "check the Nutrition Facts label."

(There is a picture of a bottle of soda. The user is prompted to check the Nutrition Facts Label before submitting an answer.)

10. (page 19.)

(Same content as previous page, but now the top of the label for the soda is showing.)

Nutrition Facts.
Serving Size 8 fl ounce (240mL).
Servings per container 3.
Amount per serving.
Calories 100.
Calories from Fat 0.

11. (page 20.)

(Same content as previous page. 12 ounces has been selected.)

Sorry, that's not correct, please check the Nutrition Facts label and try again.

12. (page 21.)

(Same content as previous page. 16 ounces has been selected. It is marked incorrect, and 8 ounces is marked correct.)

Sorry, that's not correct. One serving of soda is 8 ounces, or 1 cup.

13. (page 22.)

(Similar content to page 19. 8 ounces has been selected.)

Absolutely right. One serving of soda is 8 ounces, or 1 cup.

14. (page 23.)

Here is a 24 ounce bottle of soda. If you drink one serving of this, how much will you drink?

Select the lever below and drag it to see what happens to the calories.

(There is a picture of the soda label as on page 19,
showing servings per container 3, and
amount per serving calories 100.

There is a vertical lever next to the soda bottle, with a linear scale showing options for
0 ounces;
4 ounces (1/6 bottle);
8 ounces (1/3 bottle);
12 ounces (1/2 bottle);
16 ounces (2/3 bottle);
18 ounces (3/4 bottle);
24 ounces (whole bottle).

(The lever is set to 8 ounces. The soda bottle appears 1/3 empty. Coming from 100 calories on the label, 100 is highlighted.)

15. (page 24.)

(Similar content to the previous page.)

(The lever is now set at 16 ounces. Coming from the 100 calories on the label, 200 is highlighted.)

16. (page 25.)

Size Up Your Serving and Calories (continued).
Calories per Serving.

Always check the calories, even for products you think you know. You may be surprised.

For example, which of the four products below do you think is the highest in calories per serving?

A. Blueberry Toaster Pastry.
B. Mixed-berry Cereal Bar.
C. Instant Oatmeal with Apple.
D. Large Oat Bran Muffin.

(Pictures of each of the products are shown, and for each, there is an opportunity to "show label." There is a prompt to check the Nutrition Facts label, for each product, before submitting an answer.)

17. (page 26.)

(Same content as on previous page, but now the top of the label for A. Blueberry Toaster Pastry is showing.)

Nutrition Facts. Serving Size 1 Pastry (52g). Servings Per Container 8. Amount Per Serving. Calories 200. Calories from Fat 45.

18. (page 27.)

(Same content as on page 25, but now the top of the label for B. Mixed-berry Cereal Bar is showing.)

Nutrition Facts. Serving Size 1 bar (37g). Servings Per Container 8. Amount Per Serving. Calories 140. Calories from Fat 25.

19. (page 28.)

(Same content as on page 25, but now the top of the label for C. Instant Oatmeal with Apple is showing.)

Nutrition Facts. Serving Size 1 packet (35g). Servings Per Container 10. Amount Per Serving. Calories 130. Calories from Fat 15.

20. (page 29.)

(Same content as on page 25, but now the top of the label for D. Large Oat Bran Muffin is showing.)

Nutrition Facts. Serving Size 1 muffin (113g). Servings Per Container 1. Amount Per Serving. Calories 310. Calories from Fat 70.

21. (page 30.)

(Same content as on page 25, showing 4 products and 4 choices. Answer B. Mixed Berry Cereal Bar has been selected.)

Sorry, that's not correct, please check the Nutrition Facts labels and try again.

22. (page 31.)

(Same content as on page 25, showing 4 products and 4 choices. Answer C. Instant Oatmeal with Apple has been selected. It is marked incorrect, and Answer D. Large Oat Bran Muffin is marked correct.)

(The four products are shown, each with their calories per serving. A. Blueberry Toaster Pastry, 200 calories per serving; B. Mixed berry cereal bar, 140 calories per serving; C. Instant Oatmeal with Apple, 130 calories per serving; D. Large Oat Bran Muffin, 310 calories per serving.)

Sorry, that's not correct. The bran muffin is the highest in calories per serving. Check the Nutrition Facts labels.

23. (page 32.)

(Same content as on page 25, showing 4 products and 4 choices. Answer D. Large Oat Bran Muffin has been selected. It is marked correct.)

Good job! The bran muffin is highest in calories per serving. Check the Nutrition Facts labels.

24. (page 33.)

(Same content as previous page, but the label for the Large Oat Bran muffin is shown. On the label, Calories 310 is circled.)

25. (page 34.)

Size up Your Serving Size and Calories (continued).
Calories per Serving.

If you eat and drink more calories than you burn, you will gain weight. To achieve or maintain a healthy weight, be mindful of calories when comparing like products.

How many calories are too high or low for a serving? This depends on your calorie goal for the day and how you balance your food choices during the day. In general, though, follow this guide to size up calories in a single serving.

General Guide to Calories.
40 calories - LOW.
100 calories - MODERATE.
400 calories - HIGH.

26. (page 35.)

(Same content as previous page, with a pop-up for the definition of healthy weight.)

Healthy weight - is a body weight that is appropriate for your height and benefits your health. One tool to help you determine if you are underweight, at a healthy weight, overweight, or obese is the Body Mass Index or BMI. The BMI is a measure of weight for height for adults over 20 years old. To find out if your weight is in the healthy range, use the BMI chart, which is referenced in the US Dietary Guidelines for Americans. (A prompt, giving the option to close the pop-up, appears below the text.)

27. (page 36.)

Size Up Your Serving and Calories (continued).
Calories per Serving.

Whether you want to lose or gain weight or maintain your current weight, it is important to manage your calorie intake.

Suppose you're considering these chocolate-dipped cheesecake bites as a dessert. How would you rate the calories for this product?

A. Low.
B. Moderate.
C. High.

(There is a picture of the dessert and its packaging. The user is prompted to check the Nutrition Facts Label before submitting an answer.)

28. (page 37.)

(Same content as previous page, but the top of the Nutrition Facts label is now visible.)

Nutrition Facts. Serving Size 5 pieces (110g). Servings per container 2. Amount per serving. Calories 480. Calories from fat 300.

29. (page 38.)

(Same content as previous page. Answer B. Moderate, has been selected.)

Sorry, that is not correct. Check the Nutrition Facts label and keep in mind the General Guide to Calories (40 is LOW, 100 is MODERATE, 400 is HIGH). Please try again.

30. (page 39.)

(Same content as previous page. Answer A, Low, has been selected. It is marked incorrect. Answer C, High, is marked correct.)

That's not correct. Based on the General Guide to Calories (40 is LOW, 100 is MODERATE, 400 is HIGH), this dessert is a high calorie item.

(On the Nutrition label, Calories 480 is circled.)

31. (page 40.)

(Same content as page 37. Answer C. High, has been selected. It is marked correct. On the label, Calories 480 is circled.)

Excellent. Based on the General Guide to Calories (40 is LOW, 100 is MODERATE, 400 is HIGH), this dessert is a high calorie item.

32. (page 41.)

Size up Your Serving and Calories (continued).
Calories per Serving.

Always consider calories in terms of how much you actually expect to eat or drink.

For example, you might want some shortbread cookies as a dessert or snack. One serving is a moderate amount of calories- but select additional servings below to see how quickly the calories climb.

(There are a series of pictures of cookies, above a horizontal slider-bar. Choices are 4 cookies (1 serving); 6 cookies (1.5 servings); 8 cookies (2 servings); 10 cookies (2.5 servings); 12 cookies (3 servings). The Nutrition Facts label is visible with Serving Size 4 cookies (29g) circled, and Calories 140 circled. The stack with 4 cookies is circled, and, coming from the 140 on the label, 140 is highlighted.)

33. (page 42.)

(Same content as previous page.)

The slider is at the stack of 10 cookies (2.5 servings), which is circled, and, coming from the 140 on the label, 350 (which is 2.5 times 140) is highlighted.

34. (page 43.)

Size Up Your Serving and Calories.

The key is to use the Nutrition Facts label to help balance your calories as you manage your weight. Check the serving size and the number of servings you eat or drink because this is where extra calories may hide. Keep in mind that if you double the servings you consume, you double the calories, too.

Here's a healthy tip to remember - when you consume a food that is high in calories, you can balance it be selecting other lower-calorie foods throughout the day.

Use the General Guide to Calories to help you quickly size up calories in a single food item:
40 calories = LOW.
100 calories = MODERATE.
400 calories = HIGH.
 

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Step 2: See What's In It For You

1. (page 44)

Make Your calories Count. Use the Nutrition Facts Label for Healthy Weight Management.
See What's in it For You.

Healthy weight management includes getting the most nutrition from the calories you eat. This means choosing foods that give you enough of the nutrients you need for good health and limiting those that may contribute to health problems. Select the highlighted items on the right to see how these sections of the Nutrition Facts label can help you make smart food choices.

(picture of Nutrition Facts label. The label character walks in, taps a magic wand on the label and it becomes color coded for reference, with bracketed lines leading to headings.

The Serving Size and Servings per Container portion is light blue.

Calories and Calories from Fat portion is red.

The %Daily Value column is purple, with a line leading to the heading "Always Check the %DVs".

The Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium lines are in yellow, with a line leading to the heading "Limit These Nutrients".

The Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron heading are in green, with a line leading to the heading "Get Enough of These Nutrients".

Clicking on each heading brings up a pop-up box. (Details of pop-up box are given on following pages.))

2. (page 45)

(Same content as previous page, with the Always Check the %DVs popup box open.)

The Percent Daily Value (%DV) helps you determine if a serving of food is high or low in a nutrient.

3. (page 46)

(Same content as previous page, with the "Limit These Nutrients" pop-up box open.)

Eating too much of these nutrients may have a negative impact on your health. To help limit your intake, choose foods with a lower %DV.

There is no %DV for trans fat. Keep your intake as low as possible.

4. (page 47)

(Same content as previous page, with the "Get Enough of These Nutrients" popup box open.)

Eating enough of these nutrients may improve your health. To help ensure you get enough, choose foods with a higher %DV.

5. (page 48)

See What's in it for you.

How can you tell if a food is high or low in a nutrient?
The Quick Guide to %DV can help you decide.

Quick Quide to %DV.
5%DV or less is LOW.
20%DV or more is HIGH.

(The color coded label from the previous page is still visible.)

6. (page 49)

When you compare or select food products, pay attention to the %DVs - remember you need to limit some nutrients and get enough of others.

Here we will focus on saturated fat, sodium, fiber, and calcium because of their significant impact on your health. You can apply the Quick Guide to %DV to the other nutrients as well.

Select the circled nutrients on the label to see more about them.

(Four items on the label are circled: saturated fat 3g 15%, sodium 470mg 20%, dietary fiber 0g 0%, and calcium 20%. Selecting one of these opens a pop-up box with more information, as on the next 4 pages.)

7. (page 50)

(same content as previous page, with "Saturated Fat" pop-up open.)

Saturated Fat:
Eating too much saturated fat (as well as trans fat and cholesterol) may increase your LDL (bad) blood cholesterol levels, which may increase your risk of heart disease. Choose foods with a lower %DV for saturated fat.

8. (page 51)

(same content as previous page, with "Sodium" pop-up open.)

Sodium:
Sodium is a component of salt - a substance that may increase your risk for high blood pressure. Choose foods with lower %DV for sodium.

9. (page 52)

(same content as previous page, with "Fiber" pop-up open.)

Fiber:
As part of a heart healthy diet, the fiber in foods such as dry beans, whole grain products, fruits, and vegetables promotes regularity and may decrease your risk of heart disease. Choose foods with a higher %DV for fiber.

10. (page 53)

(same content as previous page, with "Calcium" pop-up box.)

Calcium:
At any age, you need to get enough calcium to maintain healthy bones. Good sources include low-fat and fat-free milk products and calcium-fortified foods and beverages. Choose foods with a higher %DV for calcium.

11. (page 54)

See what's in it for you (continued).

Breakfast foods offer a good opportunity to maximize your fiber and calcium while keeping your fat and sodium relatively low.

Which of these cereals is high in fiber? Use the label to find out.
A. Mega Crunch Flakes.
B. Nut and Honey Nuggets.

(Picture of two packages of cereal - Mega Crunch Flakes on the left, and Nut and Honey Nuggets on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

12. (page 55)

(Same content as previous page, with the Nutrition Facts labels of both products showing.)

Mega Crunch Flakes label:
Nutrition Facts.
Serving Size 1 cup (53g).
Servings Per Container about 8.
Amount Per Serving. Calories 190.
Calories from Fat 25.
% Daily Value (heading over the %DV column).
Total Fat 3g, 5%.
Saturated Fat 0g, 0%.
Trans Fat 0g.
Cholesterol 0mg, 0%.
Sodium 95mg, 4%.
Total Carbohydrate 36g, 12%.
Dietary Fiber 8g, 32%.
Sugars 13g.
Protein 9g.
Vitamin A, 0%.
Vitamin C, 10%.
Calcium 4%.
Iron 10%.

Nut and Honey Nuggets label:
Nutrition Facts.
Serving Size 1 cup (55g).
Servings Per Container about 8.
Amount Per Serving. Calories 210.
Calories from Fat 25.
% Daily Value (heading over %DV column).
Total Fat 2.5g, 4%.
Saturated Fat 0g, 0%.
Trans Fat 0g.
Cholesterol 0mg, 0%.
Sodium 280mg, 12%.
Total Carbohydrate 46g, 15%.
Dietary Fiber 3g, 11%.
Sugars 15g.
Protein 4g.
Vitamin A, 0%.
Vitamin C, 10%.
Calcium 2%.
Iron 25%.

13. (page 56)

(same content as previous page. Answer B, Nut and Honey Nuggets, has been selected. It is marked incorrect. Answer A, Mega Crunch Flakes, is marked correct. "Dietary Fiber 8g 32%" is circled on the Mega Crunch Flakes label. "Dietary Fiber 3g 11%" is circled on the Nut and Honey Nuggets label.)

Check the labels again. While both products contain fiber, the Crunch Flakes are high in fiber at 32%DV - nearly three times the 11%DV in the Nut and Honey Nuggets. (For one serving, 5%DV or less is low and 20%DV or more is high.)

14. (page 57)

(same content as previous page. Answer A, Mega Crunch Flakes, has been selected. It is marked correct. "Dietary Fiber 8g 32%" is circled on the Mega Crunch Flakes label. "Dietary Fiber 3g 11%" is circled on the Nut and Honey Nuggets label.)

Very good! While both products contain fiber, the Crunch Flakes are high in fiber at 32%DV - nearly three times the 11%DV in the Nut and Honey Nuggets. (For one serving, 5%DV or less is low and 20%DV or more is high.)

15. (page 58)

See what's in it for you (continued).

Milk and products that contain milk are good sources of calcium. However, it is important to check the Nutrition Facts label - calcium levels may vary widely even in products that seem similar.

For example, which of these four ounce containers is high in calcium?
A. Strawberries and Cream Pudding.
B. Creamy Strawberry Yogurt.

(Pictures of two packages – Strawberries and Cream Pudding on the left and Creamy Strawberry Yogurt on the right. There is a note to "check the NutritionFacts labels". Under the package images, there is an option to "show labels.")

16. (page 59)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Strawberries and Cream Pudding label:
Nutrition Facts.
Serving Size 1 pudding (113g).
Servings Per Container 1.
Amount Per Serving. Calories 130.
Calories from Fat 25.
% Daily Value.
Total Fat 3g 5%.
Saturated Fat 2g 10%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 85mg 4%.
Total Carbohydrate 25g 8%.
Dietary Fiber 0g 0%.
Sugars 20g.
Protein 2g.
Vitamin A 4%.
Vitamin C 0%.
Calcium 6%.
Iron 0%.

Cream Strawberry Yogurt label:
Nutrition Facts.
Serving Size 1 yogurt (74g).
Servings Per Container 1.
Amount Per Serving. Calories 110.
Calories from Fat 45.
% Daily Value.
Total Fat 5g, 8%.
Saturated Fat 3.5g, 18%.
Trans Fat 0g.
Cholesterol 10mg, 3%.
Sodium 45mg, 2%.
Total Carbohydrate 14g, 5%.
Dietary Fiber 0g, 0%.
Sugars 14g.
Protein 3g.
Vitamin A, 2%.
Vitamin C, 0%.
Calcium 20%.
Iron 0%.

17. (page 60.)

(Same content as previous page. Answer A, Strawberries and Cream Pudding, has been selected. It is marked incorrect. Answer B, Creamy Strawberry Yogurt, is marked correct. "Calcium 6%" is circled on the pudding label. "Calcium 20%" is circled on the yogurt label.)

Oops... Check the labels. The yogurt is high in calcium at 20%DV; the pudding is lower - 6%DV. (Remember, 20%DV or more is high and 5%DV or less is low.) Products with milk in them aren't always high in calcium; check the %DV to be sure.

18. (page 61.)

(Same content as previous page. Answer B, Creamy Strawberry Yogurt, has been selected. It is marked correct. "Calcium 6%" is circled on the pudding label. "Calcium 20%" is circled on the yogurt label.)

Yes! The yogurt is high in calcium at 20%DV; the pudding is lower - 6%DV. (Remember, 20%DV or more is high and 5%DV or less is low.) Products with milk in them aren't always high in calcium; check the %DV to be sure.

19. (page 62.)

See what's in it for you (continued).

Suppose you want a quick lunch that you can heat and eat. You are trying to limit your saturated fat intake.

Which of these soups is low in saturated fat?
A. Home Style Chicken and Mushroom Chowder;
B. Grandma’s Chicken Noodle Soup.

(Pictures of two cans of soup are shown – Home Style Chicken and Mushroom Chowder on the left, and Grandma’s Chicken Noodle Soup on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

20. (page 63.)

(Same content as previous page. The reverse side of cans is shown, including the Nutrition Facts label.)

21. (page 64.)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Home Style Chicken and Mushroom Chowder label:
Nutrition Facts.
Serving Size 1 cup (240g).
Servings Per Container 2.
Amount Per Serving. Calories 210.
Calories from Fat 110.
% Daily Value.
Total Fat 12g 18%.
Saturated Fat 4g 20%.
Trans Fat 0g.
Cholesterol 10mg 3%.
Sodium 970mg 40%.
Total Carbohydrate 15g 5%.
Dietary Fiber 3g 12%.
Sugars 1g.
Protein 10g.
Vitamin A 0%.
Vitamin C 8%.
Calcium 2%.
Iron 8%.

Grandma’s Chicken Noodle Soup label:
Nutrition Facts.
Serving Size 1 cup (238g).
Servings Per Container 2.
Amount Per Serving. Calories 140.
Calories from Fat 25.
% Daily Value.
Total Fat 3g 5%.
Saturated Fat 1g 5%.
Trans Fat 0g.
Cholesterol 10mg 3%.
Sodium 400mg 17%.
Total Carbohydrate 20g 7%.
Dietary Fiber 1g 4%.
Sugars 0g.
Protein 8g.
Vitamin A 15%.
Vitamin C 20%.
Calcium 4%.
Iron 6%.

22. (page 65.)

(Same content as previous page. Answer A, Home Style Chicken and Mushroom Chowder, has been selected. It is marked incorrect. Answer B, Grandma’s Chicken Noodle Soup, is marked correct. "Saturated Fat 4g 20%" is circled on the chicken and mushroom chowder label. "Saturated Fat 1g 5%" is circled on the chicken noodle soup label.)

Sorry, check the labels. The Chicken Noodle Soup is low in saturated fat at 5%DV compared to the Chowder at 20%DV. Remember, 5%DV or less is low and 20%DV or more is high. You may also notice that the %DV for sodium in the Chicken Noodle Soup is lower at 17%DV versus 40%DV for the Chowder. This, too, makes it a wiser choice.

23. (page 66.)

(Same content as previous page. Answer B, Grandma’s Chicken Noodle Soup, has been selected. It is marked correct. "Saturated Fat 4g 20%" is circled on the chicken and mushroom chowder label. "Saturated Fat 1g 5%" is circled on the chicken noodle soup label.)

Yes, that's right. The Chicken Noodle Soup is low in saturated fat at 5%DV compared to the Chowder at 20%DV. Remember, 5%DV or less is low and 20%DV or more is high. You may also notice that the %DV for sodium in the Chicken Noodle Soup is lower at 17%DV versus 40%DV for the Chowder. This, too, makes it a wiser choice.

24. (page 67.)

See What's in it for you (continued).

Snacks such as whole fruits, raw vegetables, or a small handful of unsalted nuts can contribute to a healthy diet. If a snack food you like is short on nutrients you need for good health, try to keep calories low and limit nutrients that may contribute to health problems.

For example, suppose you want some pretzels. Which product is low in sodium?
A. Hearty Pretzels.
B. Pretzel Thins

(Pictures of two packages of pretzels – Hearty Pretzels on the left and Pretzel Thins on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

25. (page 68.)

(Same content as previous page. The packages are turned over to show the back of the package, showing that the Nutrition Facts label is on the back of these packages.)

26. (page 69.)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Hearty Pretzels label:
Nutrition Facts.
Serving Size 3 pretzels (30g).
Servings Per Container 13.
Amount Per Serving. Calories 120.
Calories from Fat 10.
% Daily Value.
Total Fat 1g 2%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 120mg 5%.
Total Carbohydrate 24g 8%.
Dietary Fiber 1g 4%.
Sugars 1g.
Protein 3g.
Vitamin A 0%.
Vitamin C 0%.
Calcium 0%.
Iron 0%.

Pretzel Thins label:
Nutrition Facts.
Serving Size 1 oz (28g/About 17 pretzels).
Servings Per Container 15.
Amount Per Serving. Calories 110.
Calories from Fat 10.
% Daily Value.
Total Fat 1g 2%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 560mg 23%.
Total Carbohydrate 23g 8%.
Dietary Fiber 1g 3%.
Sugars 1g.
Protein 2g.
Vitamin A 0%.
Vitamin C 0%.
Calcium 0%.
Iron 1%.

27. (page 70.)

(Same content as previous page. Answer B, Pretzel Thins, has been selected. It is marked incorrect. Answer A Hearty Pretzels is marked correct. "Sodium 120mg 5%" is circled on the Hearty Pretzels label. "Sodium 560mg 23%" is circled on the Pretzel Thins label.)

Sorry, check the labels. The Hearty Pretzels are low in sodium at 5%DV, whereas the Pretzel Thins are high in sodium at 23%DV. Pretzels may be lower in calories and saturated fat than some other snack choices, but always check the %DVs for sodium. Remember, 5%DV or less is low and 20%DV or more is high.

28. (page 71.)

(Same content as previous page. Answer A, Hearty Pretzels, has been selected. It is marked correct. "Sodium 120mg 5%" is circled on the Hearty Pretzels label. "Sodium 560mg 23%" is circled on the Pretzel Thins label.)

Yes! The Hearty Pretzels are low in sodium at 5%DV, whereas the Pretzel Thins are high in sodium at 23%DV. Pretzels may be lower in calories and saturated fat than some other snack choices, but always check the %DVs for sodium. Remember, 5%DV or less is low and 20%DV or more is high.

29. (page 72.)

Now you can see what's in it for you – it's more than just calories, it's also the nutrients that count.

By using the Quick Guide to %DV, you can make smart food choices and get enough of the nutrients you need for good health and limit those that may contribute to health problems.

Quick Guide to %DV.
5%DV or less is LOW.
20%DV or more is HIGH.

Now let’s put it all together – select Next.

(Picture of Nutrition Facts label, color coded for reference.

The Serving Size and Servings per Container portion is light blue.

Calories and Calories from Fat portion is red.

The %Daily Value column is purple, with a line leading to the heading "Always Check the %DVs."

The Total Fat, Saturated Fat, Trans Fat, Cholesterol and Sodium heading are in yellow, with the heading "Limit These Nutrients."

The Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron heading are in green, with the heading "Get Enough of These Nutrients.") 

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Step 3: Judge If It's Right For You

1. (p 73)

Apply these nutrition label skills to manage your weight the healthy way. By learning to control calories and nutrients, you will make wise food choices that will benefit your health.

When you compare or select food products, pay attention to:
the serving size, number of servings in the container, and how many calories in a single serving.
the %DVs - you need to limit some nutrients and get enough of others.

Picture of Nutrition Facts Label, with color coding.

The Calories portion of the label is red, and associated with the heading Check Serving Size and Calories.
* 40 calories is LOW.
* 100 calories is MODERATE.
* 400 calories is HIGH.

The % Daily Value column is purple, and associated with the heading Always Check the %DVs.
* 5%DV or less is LOW.
* 20%DV or more is HIGH.

The Total Fat, Saturated Fat, Tran Fat, Cholesterol, and Sodium portions of the label are yellow, and associated with the heading Limit These Nutrients.

The Dietary Fiber, Vitamin A, Vitamin C, Calcium and Iron portions of the label are green and assocated with the heading Get Enough of These Nutrients.

2. (p 74)

To judge if a food is right for you, ask yourself:
Is this a smart choice based on calories per serving? Are they low, moderate, or high.
Is this a smart choice based on the %DV of nutrients?
- Are the nutrients you want to limit low?
- Are the nutrients you want to get enough of high?

Finally, ask - is this food a smart choice for me? The answer may differ based on whether you are trying to gain, lose or maintain your weight; how many calories you need each day based on age, gender and level of physical activity, special health or dietary concerns.

(Same picture of Nutrition Facts Label from previous page.)

3. (p 75)

Judge If It's Right for You (continued)

When you are in the dairy section of the grocery store and you want to choose a milk product such as skim or chocolate milk, use the Nutrition Facts labels. Compare the serving size, calories per serving, saturated fat and calcium.

(Pictures of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right. There is a note to "Check the Nutrition Facts labels". Under the pictures of the packages, there is an option to "Show labels".)

4. (p76)

(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

Low Fat Chocolate Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 160.
Calories from Fat 25.
% Daily Value.
Total Fat 2.5g 4%.
Saturated Fat 1.5g 8%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 150mg 6%.
Total Carbohydrate 26g 9%.
Dietary Fiber 1g 5%.
Sugars 26g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 4%.

Fat Free Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 80.
Calories from Fat 0.
% Daily Value.
Total Fat 0g 0%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol <5mg 0%.
Sodium 125mg 5%.
Total Carbohydrate 12g 4%.
Dietary Fiber 0g 0%.
Sugars 12g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 0%.

5. (page 77)
Judge If It's Right for You (continued)

How do the calories for 1 serving of each of these compare?

A. Low fat chocolate milk has less calories;
B. Fat free milk has less calories;
C. They have the same calories.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right.
There is a note to "Check the Nutrition Facts labels". Under the pictures of the packages, there is an option to "Show labels".)

6. (page 78)

(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

Low Fat Chocolate Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 160.
Calories from Fat 25.
% Daily Value.
Total Fat 2.5g 4%.
Saturated Fat 1.5g 8%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 150mg 6%.
Total Carbohydrate 26g 9%.
Dietary Fiber 1g 5%.
Sugars 26g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 4%.

Fat Free Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 80.
Calories from Fat 0.
% Daily Value.
Total Fat 0g 0%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol <5mg 0%.
Sodium 125mg 5%.
Total Carbohydrate 12g 4%.
Dietary Fiber 0g 0%.
Sugars 12g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 0%.

7. (page 79)

(Same content as previous page, Answer A, Low fat chocolate milk has less calories, has been chosen. It is marked incorrect, and Answer B, Fat free milk has less calories, has been marked correct.)

Sorry, that is not correct. Look at the labels again. Fat free milk has 80 calories per serving, while low fat chocolate milk has 160 calories per serving.

(Calories 160 is circled on the low fat chocolate milk Nutrition Facts label. Calories 80 is circled on the fat free milk Nutrition Facts label.)

8. (page 80)

(Same as previous page, but this time Answer B, Fat free milk has less calories, has been selected. It is marked correct.)

Correct! Fat free milk has 80 calories per serving, while low fat chocolate milk has 160 calories per serving.

(Calories 160 is circled on the low fat chocolate milk Nutrition Facts label. Calories 80 is circled on the fat free milk Nutrition Facts label.)

9. (page 81)
Judge If It's Right For You (continued)

Now, let's look at saturated fat.

How does the %DV of saturated fat for 1 serving of each of these compare?

A. Low fat chocolate milk is lower in saturated fat
B. Fat free milk is lower in saturated fat
C. They are both low in saturated fat.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right.)

(There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

10. (page 82)
(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

Low Fat Chocolate Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 160.
Calories from Fat 25.
% Daily Value.
Total Fat 2.5g 4%.
Saturated Fat 1.5g 8%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 150mg 6%.
Total Carbohydrate 26g 9%.
Dietary Fiber 1g 5%.
Sugars 26g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 4%.

Fat Free Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 80.
Calories from Fat 0.
% Daily Value.
Total Fat 0g 0%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol <5mg 0%.
Sodium 125mg 5%.
Total Carbohydrate 12g 4%.
Dietary Fiber 0g 0%.
Sugars 12g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 0%.

11. (page 83)
(Same content as previous page. Answer A, Low fat chocolate milk is lower in saturated fat, is selected. It is marked incorrect, and Answer B, Fat free milk is lower in saturated fat, is marked correct. "Saturated Fat 1.5g 8%" is circled on the low fat chocolate milk label. Saturated Fat 0g 0%" is circled on the fat free milk label. )

Sorry, that is not correct. Look at the labels again. Fat free milk is lower in saturated fat with 0%DV when compared to low fat chocolate milk which has 8%DV. Remember, 5%DV or less is LOW.

12. (page 84)

(Same content as previous page. Answer B, Fat free milk is lower in saturated fat, is selected. It is marked correct. "Saturated Fat 1.5g 8%" is circled on the low fat chocolate milk label. "Saturated Fat 0g 0%" is circled on the fat free milk label.)

Correct! Fat free milk is lower in saturated fat with 0%DV when compared to low fat chocolate milk which has 8%DV. Remember, 5%DV or less is LOW.

13. (page 85)

Judge If It's Right For You (continued)

Now, let's look at calcium.

How does the %DV of calcium for 1 serving of each of these compare?
A. Low fat chocolate milk is higher in calcium
B. Fat free milk is higher in calcium
C. They are both high in calcium.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

14. (page 86)

(Same content as previous page, with the Nutrition Facts Label of each milk carton showing.)

Low Fat Chocolate Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 160.
Calories from Fat 25.
% Daily Value.
Total Fat 2.5g 4%.
Saturated Fat 1.5g 8%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 150mg 6%.
Total Carbohydrate 26g 9%.
Dietary Fiber 1g 5%.
Sugars 26g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 4%.

Fat Free Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 80.
Calories from Fat 0.
% Daily Value.
Total Fat 0g 0%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol <5mg 0%.
Sodium 125mg 5%.
Total Carbohydrate 12g 4%.
Dietary Fiber 0g 0%.
Sugars 12g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 0%.

15. (page 87)
(Same content as previous page. Answer A, Low fat chocolate milk is higher in calcium, has been selected. It is marked incorrect. Answer C, They are both high in calcium, is marked correct. "Calcium 30%" is circled on the low fat chocolate milk label. "Calcium 30%" is circled on the fat free milk label.)

Incorrect. Look at the labels again. Fat free milk and low fat chocolate milk are both high in calcium with 30%DV calcium. (20%DV or more is high.)

16. (page 88)

(Same content as previous page. Answer C, They are both high in calcium, has been selected. It is marked correct. "Calcium 30%" is circled on the low fat chocolate milk label. "Calcium 30%" is circled on the fat free milk label.)

Correct! Fat free milk and low fat chocolate milk are both high in calcium with 30%DV calcium. (20%DV or more is high.)

17. (page 89)
Judge If It's Right for You (continued)

Now that we've looked at several parts of the label, let's put it all together.

Which product is the smarter choice when thinking about calories, saturated fat, and calcium in a serving?
A Low fat chocolate milk.
B. Fat free milk.

(Picture of two milk cartons – Low Fat Chocolate Milk on the left and Fat Free Milk on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

18. (page 90)

(Same content as before, with the Nutrition Facts Label of each milk carton showing.)

Low Fat Chocolate Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 160.
Calories from Fat 25.
% Daily Value.
Total Fat 2.5g 4%.
Saturated Fat 1.5g 8%.
Trans Fat 0g.
Cholesterol 5mg 2%.
Sodium 150mg 6%.
Total Carbohydrate 26g 9%.
Dietary Fiber 1g 5%.
Sugars 26g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 4%.

Fat Free Milk label:
Nutrition Facts.
Serving Size 8 fl oz (240 mL).
Servings Per Container 8.
Amount Per Serving. Calories 80.
Calories from Fat 0.
% Daily Value.
Total Fat 0g 0%.
Saturated Fat 0g 0%.
Trans Fat 0g.
Cholesterol <5mg 0%.
Sodium 125mg 5%.
Total Carbohydrate 12g 4%.
Dietary Fiber 0g 0%.
Sugars 12g.
Protein 8g.
Vitamin A 10%.
Vitamin C 4%.
Calcium 30%.
Iron 0%.

19. (page 91)

(Same content as previous page. Answer A, Low fat chocolate milk, has been selected. It is marked incorrect. Answer B, Fat free milk, is marked correct. "Calories 160, Saturated Fat 1.5g 8%, Calcium 30%" are circled on the low fat chocolate milk label. "Calories 80, Saturated Fat 0g 0%, Calcium 30%" are circled on the fat free milk label.)

Incorrect. Look at the labels again. Both choices are high in calcium, but fat free milk is the smarter choice because it has no saturated fat and fewer calories than the low fat chocolate milk. However, if you decide to drink chocolate milk, balance your other choices throughout the day.

20. (page 92)
(Same content as previous page. Answer B, Fat free milk, has been selected. It is marked correct. "Calories 160, Saturated Fat 1.5g 8%, Calcium 30%" are circled on the low fat chocolate milk label. "Calories 80, Saturated Fat 0g 0%, Calcium 30%" are circled on the fat free milk label.)

Correct! Both choices are high in calcium, but fat free milk is the smarter choice because it has no saturated fat and fewer calories than the low fat chocolate milk. However, if you decide to drink chocolate milk, balance your other choices throughout the day.

21. (page 93)
Judge If It's Right for You (continued)

When you look at the table below, there is a clear smart choice - fat free milk.

Calories: Fat free milk – lower. Low fat chocolate milk – higher.
Saturated fat: Fat free milk – lower. Low fat chocolate milk – higher.
Calcium: Fat free milk – high. Low fat chocolate milk – high.

(There is a note to "Check the Nutrition Facts labels.")

Need a reminder?
Review the following guides:
Quick Guide to %DV (links to a popup)
General Guide to Calories (links to a popup)

(Popup windows are described in the following pages.)

22. (page 94)
(Same content as previous page. Quick Guide popup is displayed.)

Quick Guide to %DV.
5%DV or less is LOW.
20%DV or more is HIGH.

23. (page 95)
(Same content as previous page. General Guide to Calories popup is displayed.)

General Guide to Calories.
40 calories = LOW.
100 calories = MODERATE.
400 calories = HIGH.

24. (page 96)
Judge If It's Right for You (continued)

Suppose you enjoy desserts, but are concerned about your weight. Though many desserts are relatively high in calories and saturated fat, you can still make smart food choices. Here we'll focus on serving size, calories per serving, and saturated fat.

To help you decide which desserts to choose, look at the Nutrition Facts labels.

(Pictures of two packages: Aunt Jane's Baked Apple Crisp on the left, and Florida Key Lime Pie on the right. There is a note to "Check the Nutrition Facts labels." Under the package images, there is an option to "show labels.")

25. (page 97)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Aunt Jane's Baked Apple Crisp label:
Nutrition Facts.
Serving Size 1/3 cup (113g).
Servings Per Container 6.
Amount Per Serving. Calories 210.
Calories from Fat 35.
% Daily Value.
Total Fat 3.5g 5%.
Saturated Fat 0.5g 3%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 200mg 8%.
Total Carbohydrate 41g 14%.
Dietary Fiber 1g 4%.
Sugars 23g.
Protein 2g.
Vitamin A 0%.
Vitamin C 4%.
Calcium 0%.
Iron 2%.

Florida Key Lime Pie label:
Nutrition Facts.
Serving Size 1/9 pie (128g).
Servings Per Container 9.
Amount Per Serving. Calories 420.
Calories from Fat 170.
% Daily Value.
Total Fat 19g 29%.
Saturated Fat 12g 61%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 210mg 9%.
Total Carbohydrate 56g 19%.
Dietary Fiber 1g 4%.
Sugars 46g.
Protein 7g.
Vitamin A 0%.
Vitamin C 2%.
Calcium 20%.
Iron 4%.

26. (page 98)
Judge If It's Right for You (continued)

Think about the serving sizes, calories per serving, and saturated fat.

Which would be the smart choice?
A. 2/3 cup (2 servings) of Aunt Jane's Apple Crisp.
B. One slice (1/9) of Florida Key Lime Pie.

(Pictures of two packages: Aunt Jane's Baked Apple Crisp on the left, and Florida Key Lime Pie on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

27. (page 99)
(Same content as previous page. The packages have been flipped over to reveal the reverse side. The Nutrition Facts labels are on the reverse on these packages.)

28. (page 100)
(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Aunt Jane's Baked Apple Crisp label:
Nutrition Facts.
Serving Size 1/3 cup (113g).
Servings Per Container 6.
Amount Per Serving. Calories 210.
Calories from Fat 35.
% Daily Value.
Total Fat 3.5g 5%.
Saturated Fat 0.5g 3%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 200mg 8%.
Total Carbohydrate 41g 14%.
Dietary Fiber 1g 4%.
Sugars 23g.
Protein 2g.
Vitamin A 0%.
Vitamin C 4%.
Calcium 0%.
Iron 2%.

Florida Key Lime Pie label:
Nutrition Facts.
Serving Size 1/9 pie (128g).
Servings Per Container 9.
Amount Per Serving. Calories 420.
Calories from Fat 170.
% Daily Value.
Total Fat 19g 29%.
Saturated Fat 12g 61%.
Trans Fat 0g.
Cholesterol 0mg 0%.
Sodium 210mg 9%.
Total Carbohydrate 56g 19%.
Dietary Fiber 1g 4%.
Sugars 46g.
Protein 7g.
Vitamin A 0%.
Vitamin C 2%.
Calcium 20%.
Iron 4%.

29. (page 101)
(Same content as previous page. Answer B, One slice (1/9) of Florida Key Lime Pie, has been selected. It is marked incorrect. Answer A, 2/3 cup (2 servings) of Aunt Jane's Apple Crisp, is marked correct. "Serving Size 1/3 cup (113g), Calories 210, Saturated Fat 0.5g 3%" is circled on the apple crisp label. "Serving Size 1/9 pie (128g), Calories 420, Saturated Fat 12g 61%" is circled on the key lime pie label.)

Incorrect. Apple crisp is the best choice because it is lower in saturated fat. Did you notice you can eat 2 servings of apple crisp for the same number of calories as 1 serving of the pie? If you want to cut calories to manage your weight, eat only one serving of apple crisp (1/3 cup at 210 calories and only 3% DV for saturated fat). Select NEXT to continue to look at these examples more closely.

30. (page 102)
(Same content as previous page. Answer A, 2/3 cup (2 servings) of Aunt Jane's Apple Crisp, has been selected. It is marked correct. "Serving Size 1/3 cup (113g), Calories 210, Saturated Fat 0.5g 3%" is circled on the apple crisp label. "Serving Size 1/9 pie (128g), Calories 420, Saturated Fat 12g 61%" is circled on the key lime pie label.)

Correct! Apple crisp is the best choice because it is lower in saturated fat. Did you notice you can eat 2 servings of apple crisp for the same number of calories as 1 serving of key lime pie? If you want to cut calories to manage your weight, eat only one serving of apple crisp (1/3 cup at 210 calories and only 3% DV for saturated fat). Select NEXT to continue to look at these examples more closely.

31. (page 103)
Judge If It's Right for You (continued)

Let's look at the Baked Apple Crisp and the Key Lime Pie closely. In the 2/3 cup of apple crisp you would actually be getting 2 servings (one serving is 1/3 cup), and two servings would give you 420 calories. One-ninth of the pie is one serving and that also gives you 420 calories. So you'd be getting the same number of calories.

But if you look at saturated fat, 2/3 cup of apple crisp gives you 6%DV, whereas the one-ninth of pie gives you 61%DV of saturated fat - very high.

(Same pictures of two packages from previous page. There is a note to "check the Nutrition Facts labels". Under the package images, there is
an option to "show labels.")

32. (page 104)

(Same content as previous page. The Nutrition Facts label of each product is displayed. "Serving Size 1/3 cup (113g), Calories 210, Saturated Fat 0.5g 3%" is circled on the apple crisp label. "Serving Size 1/9 pie (128g), Calories 420, Saturated Fat 12g 61%" is circled on the key lime pie label.)

33. (page 105)

Remember you need to consider both calories and nutrients in terms of how much you will actually eat.

See what happens if you eat multiple servings.

(There is a note to "Select and drag the lever".)

(There is a slider bar, with 4 settings: One Serving, 1/3 cup; Two Servings, 2/3 cup; Three Servings, 1 cup; Four Servings, 1 1/3 cup. The slider is at the first position, and above the slider a readout reads – Calories: 210. %DV Saturated Fat: 3%.)

34. (page 106)

(Same content as previous page. The slider is the third position, Three Servings, 1 cup. The readout reads - Calories: 630. %DV Saturated Fat: 9%.)

35. (page 107)

Judge If It's Right for You (continued)

Packaged one-dish meals can be very convenient, but it's important to know what you're getting - that is, in terms of calories and nutrients.
We're going to look at calories, saturated fat, sodium, calcium and fiber in two products.
Compare the food labels to make a smart choice.

(Picture of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

36. (page 108)
(Same content as previous page. The packages have been flipped over to reveal the reverse side. The Nutrition Facts labels are on the reverse on these packages.)

37. (page 109)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Country Meatloaf with Gravy and Mashed Potatoes label:
Nutrition Facts.
Serving Size 1 package (279g).
Servings Per Container 1.
Amount Per Serving.
Calories 390.
Calories from fat 210.
% Daily Value.
Total Fat 24 g 36%.
Saturated Fat 8g 38%.
Trans Fat 0g.
Cholesterol 80 mg 26%.
Sodium 91mg 38%.
Total Carbohydrate 24g 8%.
Dietary Fiber 3g 11%.
Sugars 2g.
Protein 20g .
Vitamin A 2%.
Vitamin C 2%.
Calcium 4%.
Iron 15%.

New Orleans Three Bean Chili with Rice Label:
Nutrition Facts.
Serving Size 1 package (238g).
Servings Per Container 1.
Amount Per Serving.
Calories 210.
Calories from fat 60.
% Daily Value.
Total Fat 6 g 9%.
Saturated Fat 2g 8%.
Trans Fat 0g.
Cholesterol 10 mg 3%.
Sodium 460mg 19%.
Total Carbohydrate 32g 11%.
Dietary Fiber 7g 29%.
Sugars 8g.
Protein 8g .
Vitamin A 45%.
Vitamin C 15%.
Calcium 10%.
Iron 10%.

38. (page 110)

Judge If It's Right for You (continued)

If you are watching your calories, which product would you chose?

A. Country Meatloaf with Gravy and Mashed Potatoes.
B. New Orleans Three-Bean Chili with Rice.

(There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

39. (page 111)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Country Meatloaf with Gravy and Mashed Potatoes label:
Nutrition Facts.
Serving Size 1 package (279g).
Servings Per Container 1.
Amount Per Serving.
Calories 390.
Calories from fat 210.
% Daily Value.
Total Fat 24 g 36%.
Saturated Fat 8g 38%.
Trans Fat 0g.
Cholesterol 80 mg 26%.
Sodium 91mg 38%.
Total Carbohydrate 24g 8%.
Dietary Fiber 3g 11%.
Sugars 2g.
Protein 20g .
Vitamin A 2%.
Vitamin C 2%.
Calcium 4%.
Iron 15%.

New Orleans Three Bean Chili with Rice Label:
Nutrition Facts.
Serving Size 1 package (238g).
Servings Per Container 1.
Amount Per Serving.
Calories 210.
Calories from fat 60.
% Daily Value.
Total Fat 6 g 9%.
Saturated Fat 2g 8%.
Trans Fat 0g.
Cholesterol 10 mg 3%.
Sodium 460mg 19%.
Total Carbohydrate 32g 11%.
Dietary Fiber 7g 29%.
Sugars 8g.
Protein 8g .
Vitamin A 45%.
Vitamin C 15%.
Calcium 10%.
Iron 10%.

40. (page 112)

(Same content as previous page. Answer A, Country Meatloaf with Gravy and Mashed Potatoes, has been selected. It is marked incorrect, and Answer B, New Orleans Three-Bean Chili with Rice, has been marked correct. "Calories 390" is circled on the meatloaf label. "Calories 210" is circled on the chili label.)

Incorrect. Look at the labels again. The chili is the smart choice, when limiting calories. The chili is lower in calories – 210 versus 390 calories in the meatloaf.

41. (page 113)

(Same content as previous page. Answer B, New Orleans Three-Bean Chili with Rice, has been selected. It is marked correct. "Calories 390" is circled on the meatloaf label. "Calories 210" is circled on the chili label.)

Correct! The chili is the smart choice, when limiting calories. The chili is lower in calories – 210 versus 390 calories in the meatloaf.

42. (page 114)

Judge If It's Right for You (continued)

Let's take a look at two nutrients which you should limit.

Which of these products is lower in saturated fat and sodium?

A. Country Meatloaf with Gravy and Mashed Potatoes.
B. New Orleans Three-Bean Chili with Rice.

(Pictures of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

43. (page 115)

(Same content as previous page. The Nutrition Facts labels of both products are displayed.)

Country Meatloaf with Gravy and Mashed Potatoes label:
Nutrition Facts.
Serving Size 1 package (279g).
Servings Per Container 1.
Amount Per Serving.
Calories 390.
Calories from fat 210.
% Daily Value.
Total Fat 24 g 36%.
Saturated Fat 8g 38%.
Trans Fat 0g.
Cholesterol 80 mg 26%.
Sodium 91mg 38%.
Total Carbohydrate 24g 8%.
Dietary Fiber 3g 11%.
Sugars 2g.
Protein 20g .
Vitamin A 2%.
Vitamin C 2%.
Calcium 4%.
Iron 15%.

New Orleans Three Bean Chili with Rice Label:
Nutrition Facts.
Serving Size 1 package (238g).
Servings Per Container 1.
Amount Per Serving.
Calories 210.
Calories from fat 60.
% Daily Value.
Total Fat 6 g 9%.
Saturated Fat 2g 8%.
Trans Fat 0g.
Cholesterol 10 mg 3%.
Sodium 460mg 19%.
Total Carbohydrate 32g 11%.
Dietary Fiber 7g 29%.
Sugars 8g.
Protein 8g .
Vitamin A 45%.
Vitamin C 15%.
Calcium 10%.
Iron 10%.

44. (page 116)

(Same content as previous page. Answer A, Country Meatloaf with Gravy and Mashed Potatoes, has been selected. It is marked incorrect, and Answer B, New Orleans Three-Bean Chili with Rice, has been marked correct. "Saturated Fat 8g 38%, Sodium 91mg 38%" is circled on the meatloaf label. "Saturated Fat 2g 8%, Sodium 460mg 19%" is circled on the chili label.)

Incorrect! The chili is the smart choice for limiting saturated fat Intake. The chili is lower in saturated fat (9%DV) than the meatloaf (38%DV) and has half the sodium (19%DV versus 38%DV Remember that 20% DV or more is high. Many processed foods contain more sodium than fresh or unprocessed foods. So when choosing a packaged one-dish meal, be careful about your sodium for the rest of the day.

45. (page 117)

(Same content as previous page. but this time Answer B, New Orleans Three-Bean Chili with Rice, has been selected. It is marked correct. "Saturated Fat 8g 38%, Sodium 91mg 38%" is circled on the meatloaf label. "Saturated Fat 2g 8%, Sodium 460mg 19%" is circled on the chili label.)

Correct! The chili is the smart choice for limiting saturated fat intake. The chili is lower in saturated fat Intake. The chili is lower in saturated fat (9%DV) than the meatloaf (38%DV) and has half the sodium (19%DV versus 38%DV). Remember that 20% DV or more is high. Many processed foods contain more sodium than fresh or unprocessed foods. So when choosing a packaged one-dish meal, be careful about your sodium for the rest of the day.

46. (page 107)
Judge If It's Right for You (continued).

Balance is important. While you want to limit some nutrients, you want to make sure to get enough of others.

Which product would be the smart choice to help you get enough fiber and calcium?
A. Country Meatloaf with Gravy and Mashed Potatoes.
B. New Orleans Three-Bean Chili with Rice.

(Pictures of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. There is a note to "check the Nutrition Facts labels". Under the package images, there is an option to "show labels.")

47. (page 108)

(Same content as previous page, with the Nutrition Facts labels of both products expanded.)

Country Meatloaf with Gravy and Mashed Potatoes label:
Nutrition Facts.
Serving Size 1 package (279g).
Servings Per Container 1.
Amount Per Serving.
Calories 390.
Calories from fat 210.
% Daily Value.
Total Fat 24 g 36%.
Saturated Fat 8g 38%.
Trans Fat 0g.
Cholesterol 80 mg 26%.
Sodium 91mg 38%.
Total Carbohydrate 24g 8%.
Dietary Fiber 3g 11%.
Sugars 2g.
Protein 20g .
Vitamin A 2%.
Vitamin C 2%.
Calcium 4%.
Iron 15%.

New Orleans Three Bean Chili with Rice Label:
Nutrition Facts.
Serving Size 1 package (238g).
Servings Per Container 1.
Amount Per Serving.
Calories 210.
Calories from fat 60.
% Daily Value.
Total Fat 6 g 9%.
Saturated Fat 2g 8%.
Trans Fat 0g.
Cholesterol 10 mg 3%.
Sodium 460mg 19%.
Total Carbohydrate 32g 11%.
Dietary Fiber 7g 29%.
Sugars 8g.
Protein 8g .
Vitamin A 45%.
Vitamin C 15%.
Calcium 10%.
Iron 10%.

48. (page 120)

(Same content as previous page. Answer A, Country Meatloaf with Gravy and Mashed Potatoes, has been selected. It is marked incorrect, and AnswerB, New Orleans Three-Bean Chili with Rice, has been marked correct. "Dietary Fiber 3g 11%, Calcium 4%" is circled on the meatloaf label. "Dietary Fiber 7g 29%, Calcium 10%" is circled on the chili label.)

Incorrect. Look at the labels again. The chili is the smart choice for nutrients you want to get enough of. The chili is higher in fiber (29%DV) than the meatloaf (11% DV). It is also higher in calcium (10%DV versus 4%DV in the meatloaf).

49. (page 121)

(Same content as previous page. Answer B, New Orleans Three-Bean Chili with Rice, has been selected. It is marked correct. "Dietary Fiber 3g 11%, Calcium 4%" is circled on the meatloaf label. "Dietary Fiber 7g 29%, Calcium 10%" is circled on the chili label.)

Correct! The chili is the smart choice for nutrients you want to get enough of. The chili is higher in fiber (29%DV) than the meatloaf (11%DV). It is also higher in calcium (10%DV versus 4%DV in the meatloaf).

50. (page 122)
Judge If It's Right for You (continued)

Let's pull everything together. When you look at the table below, there is a clear answer – the chili is the smart choice. However, when comparing other foods in the grocery store, a wise choice may not be so obvious. You'll have to judge by using the entire Nutrition Facts label, and weigh you other choices for the rest of the day.

(Following is in a table format.)

Calories: Country Meatloaf - higher, New Orleans Chili - lower.
Saturated Fat: Country Meatloaf - higher, New Orleans Chili - lower.
Sodium: Country Meatloaf - higher, New Orleans Chili - lower.
Fiber: Country Meatloaf - lower, New Orleans Chili - higher.
Calcium: Country Meatloaf - lower, New Orleans Chili - higher.

(Pictures of two packages – Country Meatloaf with Gravy and Mashed Potatoes on the left and New Orleans Three Bean Chili with Rice on the right. Under the package images, there is an option to "show labels.")

51. (page 123)

(Same content as previous page. The Nutrition Facts labels of both products are displayed. "Calories 390, Saturated Fat 8g 38%, Sodium 91mg 38%, Dietary Fiber 3g 11%, Calcium 4%" is circled on the meatloaf label. "Calories 210, Saturated Fat 2g 8%, Sodium 460mg 19%, Dietary Fiber 7g 29%, Calcium 10%" is circled on the chili label.)

52. (page 124)

It doesn't have to be difficult to judge if a food is right for you. It's only three steps:
1. Size up your serving.
What is the serving size?
How many servings are you eating? (one half, 1, 2 or more?).
How many calories are listed in a single serving? (is it high or low in calories).
How many calories are in the amount you actually eat?

2. See what's in it for you:
Use the Quick Guide to %DV: 5% DV or less is low and 20% DV or more is high.
Is this a wise food choice in terms of the nutrients you want to get enough of or ones you want to limit?

3. Judge if it's right for you.
Is this a wise food choice in terms of calories? (Remember that 400 calories/serving or more is high).
Is it a wise choice in terms of nutrients?
Is this a wise choice for a single food; a snack; a meal?
Should you look for an alternative?

53. (page 125)

The question of whether a food is right for you ultimately depends on many factors.

These may include whether you are trying to gain, lose, or maintain your weight; how many calories you need each day based on age, gender, and level of physical activity; and any special health or dietary concerns you may have.

A food you like may still be part of a healthy daily diet – if eaten in moderation and balanced by other smart choices throughout the day.

Use the Nutrition Facts Label to make those choices easier ... And to make you calories count!

Congratulations! You have finished the program. The next few pages contain a glossary and web links to nutrition and health information.

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