NOTE: FDA is proposing to update the Nutrition Facts label for packaged foods. For more information, see Proposed Changes to the Nutrition Facts Label.
Make Your Calories Count is an interactive learning program that provides consumers with information to help plan a healthful diet while managing calorie intake. The exercises will help consumers use the food label to make decisions about which food choice is right for them. For simplicity, the program presents two nutrients that should be limited (saturated fat and sodium) and two nutrients that should be consumed in adequate amounts (fiber and calcium).
View the entire Training Module* OR individual training components:
Three Simple Steps
Size Up Your Serving and Calories
See What's In It For You
Judge If It's Right For You
Step 1: Size Up Your Serving & Calories*
- What is the serving size?
- How many servings are in the container?
- How many calories are in a single serving?
- Example: Breakfast Foods
- General Guide to Calories
- Example: Cheesecake bites
- Example: Shortbread Cookies
Step 2: See What's In It For You*
- Always Check the %DVs
- Quick Guide to %DV
- Saturated fat, sodium, fiber and calcium
- Example: Cereal & fiber
- Example: Pudding/Yogurt & calcium
- Example: Soup & saturated fat
- Example: Pretzels & sodium
- It's more than just calories, it's also the nutrients that count
Step 3: Judge If It's Right For You*
- Pay attention to the serving size and the %DVs; Ask: Is this a smart choice?
- Example: Milk, for one serving:
- Example: Desserts
- Example: One-dish Dinners.
- Compare calories
- Limit some nutrients
- Get enough of other nutrients
- Pull everything together
- Judge if it is right for you: It's only three steps
Definitions of food label and nutrition terms used in this presentation.
Additional food label and nutrition information from FDA and other Federal government agencies.
The character displayed above is a trademark of the Food and Drug Administration, Department of Health and Human Services.