HEALTH AND MEDICINE

NUTRIENTS

Many of us grew up believing that people got sick from what they didn't eat. This is still true in much of the world, where people are starving. Health problems that have been linked to diet include heart disease, high blood pressure, some kinds of cancer, and weight problems. People who eat a balanced diet, one that includes all the necall the necessary nutrients and fiber, and avoids too much fat and salt, are more likely to live long and healthy lives.

FOOD LABEL:

. In general, you can get enough of all of these nutrients by eating a variety of healthy foods, without taking vitamin or mineral supplements.

Serving Size 1 Packet (37g) Servings Per Container 10

Amount per Serving

Calories 140

Calories from Fat 25

% Daily Value*

Total Fat 2.5g 4%

Saturated Fat 0.5g 2%

Cholesterol 0mg 0%

Sodium 240mg 10%

Total Carbohydrate 27g 9%

Dietary Fiber: 2g 10%

Sugars: 13g

Protein: 3g

Vitamin A: 20 Vitamin C: 0%

The information on the food label can help you make better food choices every day. However, there are some important things that you should know about these labels.

Calories:

If a food item has 50 calories or less per serving, the amount shown on the label is rounded to the nearest 5 calories. If a food item has more than 50 calories per serving, the value shown on the label is rounded to the nearest 10 calories. Therefore if a food item has 47 calories, it will be labeled as 45 calories; and if a food item is 84 calories it will be labeled as 80 calories.

Total Fat:

If a food item has less than 0.5 grams of total fat per serving, the label will show total fat grams as 0. If the total fat content is 0.5 to 5 grams, the label will show the total fat value rounded to the nearest 1/2 gram. If the food item is above 5 grams; the label will show the total fat value rounded to the nearest gram.

Nutrient Content Claims
Calories

o CALORIE FREE: Less than 5 calories per labeled serving.

o LOW CALORIE: 40 calories or less per reference amount. If the reference amount is small, less than 40 calories per 50 grams of food. For meals and main dishes, 120 calories or less per 100 grams of food.

o REDUCED/LESS CALORIES: At least 25% fewer calories per reference amount than an appropriate reference food. The reference food may not be low calorie.

Total Fat

o FAT FREE: Less than 0.5 grams of total fat per labeled serving. For meals and main dishes, less than 0.5 grams per labeled serving.

o LOW FAT: 3 grams or less total fat per reference amount. If the reference amount is small, 3 grams of total fat per 50 grams of food. For meals and main dishes, 3 grams or less of total fat, per 100 grams of food; and not more than 30% of calories from fat.

o REDUCED/LESS FAT: At least 25% less fat per reference amount than an appropriate reference food. The reference food may not be low fat.

Saturated Fat

o SATURATED FAT FREE: Less than 0.5 grams saturated fat and less than 0.5 grams trans fatty acids per labeled serving. For meals and main dishes, less than 0.5 grams of saturated fat and less than 0.5 grams trans fatty acid per labeled serving.

LOW SATURATED FAT: One gram or less per reference amount and 15% or less of calories from saturated fat. For meals and main dishes, one gram or less of saturated fat per 100 grams of food; and not more than 10% of calories from saturated fat.

REDUCED/LESS SATURATED FAT: At least 25% less saturated fat per reference amount than an appropriate reference food. The reference food may not be low saturated fat.

Cholesterol

o CHOLESTEROL FREE: Less than 2 milligrams of cholesterol per labeled serving. For meals and main dishes, less than 2 milligrams of cholesterol per labeled serving.

o LOW CHOLESTEROL: 20 milligrams or less per reference amount. If the reference amount is 30 grams or less, 20 milligrams of cholesterol per 50 grams of food. For meals and main dishes, 20 grams or less cholesterol per 100 grams of food.


o REDUCED/LESS CHOLESTEROL: At least 25% less cholesterol per reference amount than an appropriate reference food. The reference food may not be low cholesterol.

Sodium

o SODIUM FREE: Less than 5 milligrams of sodium per labeled serving. For meals and main dishes, less than 5 milligrams of sodium per labeled serving.

LOW SODIUM: 140 milligrams or less per reference amount. If the reference amount is 30 grams or less, 140 milligrams of sodium per 50 grams of food. For meals and main dishes, 140 grams or less sodium per 100 grams

o REDUCED/LESS SODIUM: At least 25% less sodium per reference amount than an appropriate reference food. The reference food may not be low sodium.

Sugars

o SUGAR FREE: Less than 0.5 grams of sugars per reference amount and per labeled serving. For meals and main dishes, less than 0.5 grams of sugars per labeled serving.

o REDUCED/LESS SUGARS: At least 25% less sugars per reference amount than an appropriate reference food. The reference food may not be a reduced sugar item.