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U.S. Department of Health and Human Services


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Around the Block Nutrition Facts at a Glance: More on Nutrients to Get More of

Around the Block Parent Sitelet

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Nutrients to Get More of

Studies have shown that kids are falling short of getting enough vitamins and minerals. By checking the Percent Daily Values (% DV) on the Nutrition Facts Label, you and your child can see if a serving of a particular food is high or low in the nutrients to get more of. This information can help your child to make informed decisions about eating foods high in these important nutrients:

  • Calcium
  • Fiber
  • Iron
  • Potassium
  • Vitamin A
  • Vitamin C

Check Out the Numbers to Find Foods High in Nutrients to Get More Of
By checking out the Percent Daily Values, your child can choose foods with servings high in nutrients to get more of. These nutrients are important for building and maintaining healthy bodies.

  • 5% or less means a food is low in that nutrient
  • 20% or more means a food is high in that nutrient

Nutrient Promotes...Too Little Can increase
the risk of developing...
CalciumStrong bones and tooth formation. Low bone density that can lead to fractures. Fat-free or low-fat milk products like milk, cheese, yogurt as well as some leafy green vegetables, broccoli, canned salmon (including the bones), and calcium-fortified juice. Try to select fat-free or low-fat foods because they provide little or no solid fat or are usually lower in calories.For children 9 to 18 years, 1300 mg (or the equivalent of 3 cups of milk) per day. 
FiberBowel regularity; may help reduce the risks of some cancers. Fiber helps you feel full and satisfied without adding extra calories. Fiber is a type of carbohydrate. Constipation. Whole grain breads and cereals, bran cereal, oatmeal, whole wheat pasta, fruits and vegetables provide fiber. Try to get fiber from a variety of sources. (How to Understand and Use the Nutrition Facts Label
IronIron plays an important role in the function of healthy red blood cells, which carry oxygen in the blood.Anemia, particularly in teenage girls and women due to losses during menstruation. This can cause them to feel tired and run down.Iron-fortified cereals, whole grains, lean beef, duck, dry beans and spinach.The RDA for iron is 15 mg/day for tweens (ages 9-13).
Vitamin AGrowth; normal vision; protects the skin and tissues in your body and works as an antioxidant (which may reduce the risk of certain cancers). It also helps to protect against infections.Abnormal vision and/or growth.Liver and orange vegetables.Consuming 2 1/2 cups of vegetables and 2 cups of fruit each day will help kids get the vitamin A that their growing bodies need. Some kids need more; some kids need less.
Vitamin CHealthy blood vessels; helps keep our gums healthy; helps heal cuts and wounds; and helps us to fight infection.Delayed or incomplete wound healing.Fruits and vegetables like guava, red peppers, papaya, broccoli, strawberries, and citrus fruits such as oranges, grapefruits and tangerines.Consuming 2 1/2 cups of vegetables and 2 cups of fruit each day will help kids get the vitamin C that their growing bodies need. Some kids need more; some kids need less. Adults should consume additional vegetables and fruits depending on their gender, age, and physical activity level.

Nutrition Facts Label: Calcium Nutrition Facts Label: Fiber Nutrition Facts Label: Iron Nutrition Facts Label: Vitamin A Nutrition Facts Label: Vitamin C