Check it out! : the food label, the pyramid and you

10 Pages·1994·0.65 MB·English

by  United States. Department of Agriculture

Historic, Archive Document
Do assume
not content reflects current
scientific l<nowledge, policies, or practices.

Check It Out!
The Food Label
The Pyramid
And You
U.S. Department ofAgriculture
HomeandGardenBulletinNumber266
Check Out... *
it
The Food Label,
the Pyramid, and You
He
The U.S. Department ofAgriculture (USDA) and
the Department of Health and Human Services' Food
and Drug Administration (FDA) have revamped food
labels to make planning a healthy diet easier for you
and your family. By law, most foods are required to
display a Nutrition Facts panel. The law also requires
that label claims such as "lite," "low fat," and "high in
—
fiber" not be just advertising hype that they actually
"
be true.
The Food Guide Pyramid was developed to help
you make healthy food choices. The Pyramid is an
outline ofwhat to eat each day. It helps you follow
—
the Dietary Guidelines for Americans seven basic
principles representing the best, most current advice
from health and nutrition experts.
Together, the new food label and the Food Guide
Pyramid are powerful tools for building a healthy
diet. This brochure will help you use these tools while
you're at the grocery store.
What Does Healthy Eating Mean?
Healthy eating means following the Dietary
—
Guidelines for Americans advice for healthy
Americans 2 or more years ofage. Nutrition experts
agree that following these seven principles will help
you enjoy better health and reduce your chances of
getting certain diseases, such as heart disease and
some forms of cancer.
The Guidelines are:
A
Eat a variety of foods
A
Maintain healthy weight
A
Choose a diet low in fat, saturated fat,
and cholesterol
A
Choose a diet with plenty of vegetables,
fruits, and grain products
A
Use sugars only in moderation
A
Use salt and sodium only in moderation
A
you drink alcoholic beverages, do so
If
in moderation
Use These Tools To Build a Healthy Diet
Food Guide Pyramid
A Guide to Daily Food Choices
Fats, Oils, & Sweets KEY
USESPARINGLY Q Fat(naturallyoccurring O Sugars
andadded) (added)
Thesesymbolsshowfatand
addedsugarsinfoods.
Milk, Yogurt, Meat, Poultry, Fish,
&Cheese Dry Beans, Eggs,
Group & NutsGroup
2-3 SERVINGS 2-3SERVINGS
Vegetable FruitGroup
Group 2-4SERVINGS
3-5SERVINGS
Bread, Cereal,
Rice, & Pasta
Group
6-11 SERVINGS
Source: U.S. DepartmentofAgriculture/U.S. DepartmentofHealthandHumanServices
The Food Guide Pyramid helps you put the Dietary sweets group. These are foods such as salad dressings,
Guidehnes into action. The Pyramid shows you the oil, cream, butter, margarine, sugars, soda, candy,
food groups and the number of servings from each and sweet desserts. These foods add calories but few
group to eat each day. The number of servings that's nutrients.
right for you depends on how many calories you need.
That depends on your age, sex, size, and how active Whether a specific food fits into your diet depends on
you are. To get needed nutrients, almost everyone what other foods you eat during the day. Remember,
should have at least the lowest number of servings it's your total diet that counts. If some ofyour choices
recommended. during the day are relatively high in fat, cholesterol,
sugars, and sodium (for example, a rich dessert for
Within the five major food groups below the Pyramid dinner or a salty snack), try to choose foods that are
tip, try to choose foods that are lower in fat, saturated lower in fat, cholesterol, sugars, and sodium the rest
fat, cholesterol, added sugars, and sodium. Go easy of the day.
—
on foods at the tip of the Pyramid the fats, oils, and
Let the Label Work for You
The new food label can Nutrition Facts
%DailyValue(DV) shoves
help you compare foods Serving Size 1 cup (228g) how a food fits into your
Servings Per Container2
within Pyramid food LcmrrAT overall daily diet. Higher
groups and help you SLICES Amount PerServing percentages mean greater
Calories 260 Caloriesfrom Fat 120
decide which to choose. amounts of nutrients.
%
DailyValue*
On the label front you Total Fat 13g 20%
might find some terms Saturated Fat5g 25% Whether or notthe food fits
Cholesterol 30mg 10% into your dietdepends on
defined by the Govern-
Sodium 660mg 28° whatotherfoods you eat.
ment that can be used to Total Carbohydrate 31g 10% For most people, the goal is
describe a food's nutrient content. These Rvefree, low, Dietary FiberOg 0% to choose foods that add up
lean, extra lean, high, goodsource, reduced,fewer, less, Sugars 5g to about 100% ofthe Daily
Protein 5g
light, and more. Value fortotal carbohydrate,
Vitamin A4% Vitamin C2% dietaryfiber, vitamins, and
Calcium 15% Iron 4% minerals.
For the first time, foods that meet certain standards
'PercentDailyValuesarebasedona2,000
will be allowed to carry heahh claims about the link caloriediet.Yourdailyvaluesmaybehigher
orlowerdependingonyourcalorieneeds: DailyValues that have
between certain foods or nutrients and specific dis- Calories 2.000 2,500-^ been setfor certain
TotalFat Lessthan 100 80g
eases. For example, the label of a food that is low in fat SatFat Lessthan 20g 25g nutrients are listed on
Cholesterol Lessthan 300mg 300mg
may carry a claim about the relationship of a low-fat Sodium Lessthan 2.400mg 2.400mg larger packages for both a
TotalCarbohydrate 300g 375g
diet to reduced risk ofcancer. Meat and poultry prod- DietaryFiber 25g 30g 2,000- and a 2,500-calorie
ucts have not yet been approved to carry such claims, Caloriespergram: diet. (A 2.000-calone diet
Fat9 • Carbohydrate4 Protein4 is about rightfor many
but mav do so in the future.
women, teenage girls, and
less active men. A 2.500-
The food package provides a Nutrition Facts panel that calorie diet is about rightfor
contains information that will help you fit the food into many men, teenage boys,
your overall daily diet. Nutrition Facts must tell you and very activewomen.)
how much saturated fat, cholesterol, fiber, and certain
nutrients are contained in each serving. Serving sizes
A list of ingredients is
must now be based on standards set for similar kinds of iPNAGRRTEIDAILELNYTHS:YDBRLOEGAECHNEADTEFDLOVURE,GESTUAGBALRE, now required on almost all
food. That makes it easier to compare the nutritional SHORTENING, FRUCTOSE, WATER, CORN foods, even standardized
SYRUP, COCOA, WHEY BLEND, CORN
value of similar products. ones such as mayonnaise
STARCH, SALT, SODIUM BICARBONATE.
LECITHIN. ARTIFICIAL FLAVORINGS, AND and bread. Ingredients are
ARTIFICIALCOLORS, listed from mostto least
byweight. Ifyou have food
allergies, the ingredient
list can help you identify
products that might pose
a problemforyou.
Action, Action
. .
Maintain Healthy Weight
Keep the Food Guide The Food Guide Pyramid recommends choosing foods lower in fats
Pyramid in mind when and added sugars most of the time. Rememberthatfats and added
you choose foods. Almost sugars add calories, but few nutrients, to foods.
everyone needs at least
the minimum number of Check the label for claims
servings from each ofthe such as low, reduced,
five major food groups. light, or lessthat describe
the calorie content per
serving. Read the fine
print nextto the claim. For
Look forthe products with example, a reduced-caloric
the words goodsourceor salad dressing label might
high used to describe the tell you that regular salad
vitamin, mineral, or fiber dressing contains 140
content per serving. Foods calories per 2-tablespoon
labeled goodsourcemust serving, while the reduced-
contain 10%-19% ofthe calorie version contains
DailyValue for the nutrient 105 calories per serving.
per standard serving. Foods
labeled high must contain
Nutrition Facts
at least 20% ofthe Daily Compare the amountyou
Value per standard serving. Serving Size 1 cup (228g) usually eat to the serving
Servings Per Container2
size shown on the label. If
Check labels for a claim Amount PerServing the labeled serving size is
about diet and osteoporosis Calories 260 Calores from Fat 120 1/2 cup and you eat 1 cup,
%
to find foods that are good Daily Value* you have to double the
sources of calcium. Total Fat 13g 20°0 amountof calories and
Saturated Fat 5g 25%
other nutrients listed.
Be on the lookoutfor
nutrition information that is
on display in manystores Use and Sodium
Salt
forthe most popular fresh
Only Moderation
in
vegetables and fruits and
meats, poultry and seafood.
Total Carbohydrate 31g 10% Remember, you don't have The Food Guide Pyramid
Dietary FiberOg 0%
to pick foods that contain recommends making lower
Sugars 5g
Protein 5g 100% of the Daily Value for sodium choicesfrom all
vitamins and minerals to get food groups most of the
Action, Action Read the Food Label
. . .
Choose a Diet Low in Fat, ChooseaDietwithPlentyof
EataVarietyof Foods Maintain HealthyWeight Saturated Fat, and Cholesterol Vegetables,Faiits,andGrainProducts
KeeptheFoodGuide TheFoodGuidePyramidrecommendschoosingfoodslowerinh TheFoodPyramidrecom- RememberthattheFood
Pyramidinmindwhen andaddedsugarsmostofthetime.Rememberthatfatsandadd mendslimitingfoodsmthe GuidePyramidrecom-
youchoosefoods.Almosl sugarsaddcalories,butfewnutrients,tofoods. Pyramidlipandmaking mendsthateveryone
everyoneneedsatleasl choiceswithintheoltier shouldeatatleastthree
(heminimumnumberof Checkthelabelforclaims ioodgroupsthatarelower servingsotvegetables,
servingsfromeachofthe suchaslow,reduced, infat,saturatedfat,and twoservingsoifruits,
fivemajorfoodgroups. light,orlessthatdescribe cholesterol.Thelabelshows andsixservingso!gram
thecaloriecontentper youhowtat,saturatedfat. productseachday
serving.Readthefine andcholesterolinpack-
printnexttotheclaim.For agedfoodsaddup,soyou
Lookfortheproductswith example,areduced-calorie cankeepyourintakeunder Choosewhole-grainprod-
thewordsgoodsourceor saladdressinglabelmight 100%oftheDailyValues, ucts,suchaswholewheat
highusedtodescribethe tellyouthatregularsalad orcrackedwheatbreads,
vitamin,mineral,orfiber dressingcontains140 Look(orthewordsfree, oatmeal,popcorn,whole
conlenlperserving.Foods caloriesper2-tablespoon TotalFat13g 20% low,lightotreduced\o cornmeal,orbrownrice,
labeledgoodsourcemust serving,whilethereduced- ChSoaltuersatteerdoFlal3S0gmg 10% describethefat,saturated olten.Theyusuallyhave
conlainlO%-19%ofthe calorieversioncontains fat,orcholesterolcontent morefiberthanenriclied
DailyValueforthenutrient 105caloriesperserving. inafood.Ifafoodhasa productsdo.Don'tgoby
perstandardsen/ing.Foods /owc/io/esfero/claim,it darkcoloralone—notall
labeledhighmus\contain mustalsobelimitedin darkbreadsarewhole-
atleast20%oftheDaily Nutrition Facts Comparetheamountyou (at. grain Sometimesihedark
Valueperstandardserving. usuallyeattotheserving colorcomestromcaramel
sizeshownonthelabel.If Checklabelsforhealth coloring.
Checklabelsloraclaim thelabeledservingsizeis claimstoquicklyfind
aboutdietandosteoporosis Calories260CaloriestromFat120 1/2cupandyoueat1cup, productsthatarelowinfat, Checklabelsforclaimsto
tolindfoodsthataregood youhavetodoublethe saturatedfat,orcholesterol; quicklylindfoodsthatare
sourcesofcalcium. TotatFat13g amountofcaloriesand goodsourcesofvitamins,
SaluratedFalSg othernulfientslisted. —Ifthelabelhasaclaim minerals,orfiber:
Beonthelookoutfor abouttherelationshipof —
nutritioninformationthaiis saluratedfatandcholes- 1(thelabelhasthewords
ofvoenrgdteihtseapbmllaaeysstianpnmodapunflryuairtsstIoarrenesdsh r UOsnelySailntMaondderSaotdiiounm tdleiorswoelianisnefa,tth,tehsdeailefutoroatdotehmdeuafsratft.be gocononoItdhaeisnforaoulnrtl,ceeatshtoef1loo0ro%dhiomgluhIstIitcn
meats,poultry,andseafood. andcholesterol. DailyValueforihenutrient
mentionedperstandard
TotalCarbohydrate31g 10°/: Remember,youdon'thave TheFoodGuidePyramid —If[helabelhasaclaim serving,
PrSDoiutegteaairrnsyF55iggberOg O"/: lv1oi0tp0aim%ciknosffotaohndedsDmtaihianltyercVaoalnlstuaetionfgoret rsfooeodcdiougmmrmoecunhpodsiscmemosasktfironofmgtahlleolwer afoboodutmfuastfabnedlcoawncienr,fatt.he —reIlfatIihoenslhaibpelofme(rnutitiso,nvsegtehtea-
theamountsyouneed.All time. Chooseleanandextralean bles,andgrainstoheart
thefoodsyoueataddupto meat,poultryandseafood. diseaseorcancer,thelood
yourtotalfortheday. Htheaatltshodeixpuemrtinstrakeecnoomtmbeend Tteonpderroluoinnd,baenefd,spaolrmkonare mfiubesr/obreoafgviotoadminssouArcoeroCl
Jse SugarsOnlyin Moderation mmiolrleigtrhaamns2(,m4g0)0-a3d,0a0y0 ecxaanmupsleesthoeflperaonduccltaism.that ilCarbohydrate31g 10°.; Checkfortheamountof
Onelevelteaspoonofsalt Oceanperch,haddock,or 'uqz,r.5g fiber,vitamins,andminerals
containsabout2,300mg skinlesschickenareexam- aproducthas,fvlany
ofsodium. plesofextraleanproducts. vegetables,fruits,andgram
productsaregoodsources
TheFoodGuidePyramid
recommendslimitingfoods %DallyV Lookatthe%DailyValue oithesenulnenls.
atthePyramidtipand The%DailyValuetellsyou TotalFat13g (%DV)10seehowafood
choosingfoodslowerin TotalFal13g whetherthefoodishigher ChSoalteursatteerdoFlat35Dgmg fitsintoyourdailydiet,A
aotthdhedeetridmfeos.oudTghagirrssoaufdprvsoimcmeothsietsmoofst CShoSoadltiueursamttee6rd6oF0laml3g50gmg oe5rx%alDmopVwleerp,eirnassptoradonidduuamcr.tdFwsoiertrhving TSooDtidaeitlaurCmyaFr6ib6b0oermhgyOgdrate31g ff5ao%toDidnVtaha(sttehrhatvaisins,g3igtg'isrvaleomswsyioonfu!at).
importantforpeoplewho islowinsodium.Aproduct Sugars5g Afoodthatcontains32
havelowercalorieneeds. with40%DVinaservingis Protein5g gramsof(atinaserving
relativelyhighinsodium. givesyoualmost50%OV—
Lookforwordslikefree Trytolimityourtotalsodium it'shighinfat.
orreducedtodescribe consumptionto100%or
theamountofsugarsina lessoftheDailyValue. IfYou DrinkAlcoholic Beverages/l
servingolafood. Do So in Moderation J
Lookforproductswherethe
wordsfree,low,orreduced TheFoodGuidel^ramidrecommendslhaialcoholicbeveragesbe
areusedtodescribethe consumedinmoderation,ifatall Adultswhochoosetodrinkshould
TotalCarbohydrate31g CheckNutritionFactsforthe sodiumcontentofthefood. havenomorethanonedrinkadayforwomenandtwodrinksaday
SDiueglaatrsy5FigberOg amountofsugars(ingrams) formen.LikeotherfoodsinthePyramidtip,alcoholicbeverages
inoneservingofthefood. Checklabels(orhealth providecaloriesbutlittleelsenutritionally
Thisnumberincludesboth claimsaboutdietandhigh
addedsugarsandthose bloodpressurelofindfoods Countasadrink;A12-fluid
naturallypresent Foodswith thatarelowinsodium. ounce(fl,oz.)servingof
naturalsugars,suchasmilk beer,a5(I.oz.serving
andfruit,arealsogood otwine,ora1-1/2fl.oz,
sourcesofothernutrients servingofliquor
likevitaminsandminerals.
C5D
INGREDIENTS:BLEACHEDaOUR.SUGAR, Lookfortermssuchas
PARTIALLYHVOROGENATEDVEGETABLE sugar(sucrose),fructose,
SSYHROURPT.ENCINOGC,OAF,RUCWTHOESYE,BWLAETNEDR,,CCOORRNN maltose,lactose,honey, Beerlabeled//g/ifcontains
STARCH,SALT,SODIUMBICARBONATE, syrup,cornsyrup,high- fewercaloriesthanthe
LECITHIN.ARTIFICIALFLAVORINGS,AtJD fructosecornsyrup, samebrandofregularbeer,
ARTIFICIALCOLORS. molasses,orfruitjuice but|ustasmuchalcohol.
concentrate\r]theingredi- Winelabeled//p/itcontains
entlist.Ifoneoltheseterms aboutone-lhirdlessalcohol
appearsfirst,orifseveral and,therefore,fewercalo-
arelisted,thefoodislikely riesthanregularwine.
lobehighinaddedsugars.
For More Information
USDA
has published TheFoodGuidePyramid (HG-252), a
booklet that explains the Pyramid and itsrelationship to daily
food choices, andDietary GuidelinesandYourDiet (HG-253),
a set ofpamphlets, each ofwhichfocuses on one ofthe Dietary
Guidelineswith practical tips on howto make changes inyour
diet. Forinformation on orderingthese publications, contact:
U.S. Department ofAgriculture
Food and Consumer Service
Public Information Staff
3101 Park Center Drive
Alexandria, VA22302
—
USDA's Meat and Poultry Hotline Home economists and
dietitians answerquestions on safe handling and storage ofmeat
and poultry products and provide information about the basic
nutrition ofmeat and poultryproducts and the labelingofthese
items. Their telephone number is 1-800-535-4555 (toll-free
outside Washington, DC, area); 202-720-3333 (Washington, DC,
metropolitan area).
To askfor a free copyofReadtheLabel, Seta Healthy Table:An
Introduction totheNewFoodLabel, write to:
Food and DrugAdministration (FDA)
5600 Fishers Lane, HFE-88
MD
Rockville, 20857
or call:
FDA's Food Labeling and Seafood
Hotline, 1-800-FDA-4010
TheUnitedStatesDepartmentofAgriculture(USDA)prohibitsdiscriminationinits
programsonthebasisofrace,color,nationalorigin,sex,religion,age,disability,political
beliefs,andmaritalorfamilialstatus.(Notallprohibitedbusesapplytoallprograms.)
Personswithdisabilitieswhorequirealternativemeansforcommunicationofprogram
information(Braille,largeprint,audiotape,etc.)shouldcontacttheUSDAOfficeof
Communicationsat202-720-5881 (voice)or202-720-7808(TDD).
Tofileacomplaint,writetheSecretaryofAgriculture,U.S.DepartmentofAgriculture,
Washington,DC20250,orcall202-720-7327(voice)or202-720-1127(TDD).USDAisan
equalopportunityemployer.
September 1994