You will find the nutrition facts label on virtually every packaged food product in your local grocery store. It can be a wealth of information — if you know how to read it correctly. Although total grams and milligrams of certain nutrients are listed, the most revealing information on the nutritional facts is the daily value, or DV. Daily values (or DV) are expressed as a percentage of the maximum recommended dietary allowance for the day, based on an “average” 2,000-calorie diet. For example, if a food's sodium content represents 50 percent of the daily value, and your child eats one serving of the product, he will have consumed half of his sodium allowance for the entire day.
Serving Sizes and Calories
The first entry on the food label is serving size and number of servings per package. Teach your child to assess the serving size in relationship to how much she typically eats of the food. For example, if she eats two servings of a food, she should double the nutritional percentages and values on the package.After servings is a listing of total calories and calories from fat per serving. You and your child should assess this information in the context of her daily calorie needs for the day. Chapter 5 provides more information on recommended daily caloric intake.
Nutrients to Limit
Nutrients that should be limited — fat, cholesterol, sodium, carbohydrates, and protein — are next. Both total grams and daily values are included. Trans fats are also included on some labels and should be limited as well (see “The Trouble with Trans Fats,” below).Again, the DV is a good indicator of how much of a particular nutrient your child will get from a food. Levels of 20 percent or higher for any of these dietary elements are considered high. Teach your child to compare product labels of different brands to make healthier food choices.
Total carbohydrates are the next item on the food label, and these are also listed in total grams and as a percentage of daily value. Two subcategories — dietary fiber and sugars — are listed individually under the total carbohydrates. Generally speaking, look for foods with high fiber content and low sugar content. Protein rounds out the list of primary nutrients included on the food label.
Vitamins and Minerals
Next come the vitamins and minerals that you want to ensure your child gets plenty of — vitamin A, vitamin C, calcium, and iron. Your child should learn that his food choices throughout the day should total 100 percent of the daily value for these nutrients.
FIGURE 9-1: Nutrition Food Label.
Quick Reference
To provide a convenient frame of reference, the footnote located at the bottom of the nutrition facts panel includes all total daily values (in grams) for the main nutrients included on the label (fat, saturated fat, cholesterol, sodium, carbohydrates, fiber) based on a diet of 2,000 calories per day. On larger packages there is also a list of total daily values for a 2,500-calorie diet. Remember that your child's caloric needs will vary based on age and gender.Unlabeled Items
There are cases in which food won't be labeled, and a good nutrition guidebook will come in handy. Foods that don't require labeling under FDA and USDA guidelines include these items:- Foods sold for immediate consumption (including food from vendors, restaurant meals, and airplane food)
- Food prepared “on-site” for later consumption (such as products from a bakery)
- Foods manufactured or prepared by certain small businesses that do not exceed prescribed employee and production guidelines and who have filed an exemption with the FDA
- Foods shipped in bulk, like produce
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