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NUTRITION LABEL

Vivian and Leona

The Nutrition Facts can be used to:

* Compare products more easily

* Find out the nutritional value of foods

* Better manage special diets

* Increase or decrease your intake of a particular nutrient

Serving Size

Serving Size

This is the first thing that you want to look at when comparing products. This will tell you the size of a single serving and will generally include how many servings are in the product that you will be purchasing. Serving sizes are standardized to make comparing foods easier as they use the same units, such as cups or pieces and it is them followed by the metric unit, for example, grams.

Percent Daily Value

Percent Daily Value

The percent daily value is based on the Daily Value recommendations for key nutrients based on a 2,000 calories daily diet. While most people do not know how many calories they are consuming daily, the %DV can serve as a frame for what you consume. Generally, if something has a 5%DV or less, it is low and 20%DV or more is high.

The 15 nutrients

The 15 nutrients

15 nutrients are required on a nutrition label, they include: calories, calories from fat, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron.

Calories

Calories

Calories tell you how much energy you will get from a serving of the food that you will be consuming. Many people, consume a very large amount of calories, without getting enough of the nutrients that they must consume.

General guide to calories- 40 calories is low, 100 calories is moderate and 400 calories or more is high.

Calories from Fat

Calories from Fat

Calories from fat tells you how many of the calories are coming from fat

Total Fat

Total Fat

The nutrition facts label lists the amount of total fat in one serving of the product. Fats are one of the three macronutrients. Following the amount of total fat in one serving is the amount of fats encouraged to be limited in daily diet. These unhealthy fats consist of saturated and trans fat.

Saturated Fat

Saturated Fat

Saturated fat is often from animal food products, like meat, poultry and dairy. This fat raises blood cholesterol levels and increases the risk of heart disease and stroke if blockages are formed in arteries in the heart or elsewhere in the body. For these reasons, it is recommended that saturated fat should be limited to under 10% of calories a day.

Trans Fat

Trans Fat

Trans fat are the most harmful type of fat. To increase shelf life, companies add hydrogen into vegetable oil created hydrogenated oils. This fat is being forced to phase out as they should be avoided completely in daily diet. They increase unhealthy LDL cholesterol levels, lower healthy HDL cholesterol levels, and increase the risk of heart diseases, stroke and type two diabetes.

Unsaturated Fat

Unsaturated Fat

Unsaturated fats are not listed on the nutrition label, but are included in the total fat listing. They are found mostly in avocados, nuts, cold-water fish like salmon, and vegetable oils. This healthy fat consists of monounsaturated and polyunsaturated fats which help stabilize cholesterol levels, lower blood pressure and reduce the risk of heart disease. It is recommended that these fats should replace saturated and trans fat in daily diet.

Cholesterol

Cholesterol

Cholesterol is made in the liver for your body or absorbed from the foods you eat, like meat, eggs, and dairy. Little cholesterol is needed to help our organs grow and perform their jobs, but high levels of cholesterol in your blood can collect in the blood vessel walls, clogging these vessels and keeping the blood from moving freely. Overtime, this can cause heart attacks and stroke.

The two main types of cholesterol are Low Density Lipoprotein (LDL) and High Density Lipoprotein (HDL). Too much LDL cholesterol can build up in the arteries. HDL cholesterol helps remove excess cholesterol from the bloodstream to be broken down by the liver and finally, passed out of the body.

Sodium

Sodium

Sodium is an essential mineral for the body. It maintains fluid balance and is a main nutrient used in nerve transmission and muscle contraction. It should be limited to 2300mg of sodium per day.

Carbohydrates/Carbs

Carbohydrates/Carbs

Carbohydrates are macronutrients, one of the three main ways the body obtains energy, or calories. Sugar, starches and the fibers that are found in fruits are examples of carbs.

Dietary Fiber

Dietary Fiber

Fiber is the part of plants that our bodies cannot digest. Although it is often added to processed foods, fiber can easily be found in minimally processed plant foods. Foods that have fiber include: whole grains, beans, nuts, fruits and vegetables. Eating a diet that is high in dietary fiber promotes healthy bowel function and reduces the risk of heart disease.

Sugar

Sugar

Total sugar is listed on the nutrition label, which includes both natural and added sugars. Sugar is an important source of food energy; it breaks down and are absorbed into the blood stream to provide energy in the cells. Sugar consumption should be limited to 25 grams per day, excessive amounts of sugar can cause damaging effects to your health. It causes weight gain, abdominal obesity, high blood pressure, and decreased HDL and increased LDL.

Protein

Protein

Proteins are made up of amino acids, which the body uses for energy, to produce enzymes, hormones and antibodies, replace worn out cells, transport substances, and aid in growth and repair. It is one of the three macronutrients our body requires in large amounts.

Essential amino acids cannot be manufactured in the body, and must consumed in our diets, whereas nonessential amino acids can be made in the body.

It is recommended to consume one gram of protein per one kilogram of body weight.

Meat and dairy products are good sources of protein.

Vitamin A

Vitamin A- Vitamin A is retinol. Egg yolks, butter and cream contain carotene, that is gradually converted into vitamin A (retinol) by the body. Deficiency of vitamin A will lead to night blindness.

Vitamin A

Vitamin C

Vitamin C

Vitamin C is an essential nutrient that is mainly found in fruits and vegetables. This vitamin is needed to form and maintain skin, blood vessels and bones. It is also known as an ascorbic acid.

Calcium

Calcium

Calcium is a mineral that is mainly found in the hard part of bones. Getting enough calcium can reduce the risk of osteoporosis, a condition where your bones will become brittle as you age.

Iron

Iron

Iron is an essential mineral that transports oxygen through hemoglobin in red blood cells, as well as the oxidation of cells.

Not having enough iron is a common cause of anemia, an iron deficiency.

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