Have you noticed we have a new nutrition fact label? The United States Food and Drug Administration (FDA) recently updated the label to make it easier for consumers to make healthy food choices. It has been 20 years since this label was last updated. Reading nutrition labels is crucial to maintaining lifelong healthy eating habits.
Four major changes were made to the label:
1) Serving Size:
Serving size information now appears bigger and bolder. It also considers more closely an amount people typically eat and drink. Individuals follow different caloric needs based on their goals, so take note that the serving size is not a recommendation of how much to eat.
Usually the label is based on one serving of food, however some containers may also have information displayed on their package. One package of food may contain more than one serving.
2) Calories:
Calories are now shown in larger and bolder font. The label is made for a person following a 2000 calorie daily diet. An individuals calories may need to be higher or lower depending on goals, age, sex, height, weight and physical activity level. You can find out your personal calorie intake daily by googling a "calorie counter" or "calorie calculator".
3) Percent Daily Value:
The percent Daily Value (%DV) represents how much a nutrient in a serving of food contributes to a total daily diet. The updated label now may make the %DV higher or lower than the previous label.
5% DV or less of a nutrient per serving is considered low.
20% DV or more of a nutrient per serving is considered high.
The footnote at the bottom of the label has been updated to better explain %DV.
4) Nutrients:
Information that is no longer required on the label includes:
Calories from fat: This has been removed due to research showing the type of fat consumed is more important than the amount.
Vitamin A and C: These vitamins are not required on the label since deficits are rare today. Some companies may choose to still include them.
Information that was added to the label includes:
Added sugars: This addition will help people meet their nutrient needs while staying within calorie limits. These sugars are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices.
Vitamin D and potassium: These nutrients are often too low or neglected in diets. Consuming proper amounts of Vitamin D and potassium help create stronger bones, improved mood and immune health, less muscle cramping and can reduce the risk of osteoporosis and high blood pressure.
Calcium and iron will continue to be listed on the label because Americans do not always get the recommended amounts. Diets higher in calcium and iron can reduce the risk of osteoporosis and anemia.
I'm excited about this new label encouraging us to choose healthier foods and beverages! A nutrient dense diet should contain high fiber, vitamin D, calcium, iron and potassium. Choosing foods lower in saturated fat, sodium and added sugars can help maintain a healthy lifestyle, and can reduce the risk of developing some health conditions, such as high blood pressure, cardiovascular disease, osteoporosis, obesity, type 2 diabetes and anemia.
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