By: Sahar Tamari, CSUN Dietetic Intern Cohort 2020-2021
Nutrition Facts Labels on the packaging of food help us make informed decisions when we are searching for nutritious and healthy foods. Understanding how to properly read a nutrition facts label will make it easier for you to compare foods and find the foods you need to help you meet your nutritional goals. Food labels are required on all packaged foods made in the United States and those imported from other countries.1
The U.S. Food and Drug Administration (FDA) recently issued new regulations to improve nutrition facts labeling on packaged foods.2 The changes reflected on the new labels are based on the most recent dietary recommendations and up-to-date scientific literature. Most manufacturers were required to update their food labels by January 1, 2021. The following are the recent changes made to the new nutrition facts label.
- Serving Size and Calories
- When reading a nutrition label, you should always start by looking at the serving size first since all the information on the label is pertinent to that serving size. For example, if the serving size is 1/2 of the package and you eat the entire package, all those calories and grams of fat on the label would be doubled. Serving size now appears in a larger, bold font that is much easier to spot. Some foods will also need to update their serving size to more accurately reflect the amounts people tend to eat of that food. This is intended to give consumers a more realistic measure of the number of calories they are consuming. Calories are also bolded and appear in a larger font to make it easier to compare foods. Note that serving size is not necessarily the recommended portion that you should eat (e.g., If the serving size is 2 cookies and you only want one, then go for one).
- Fats
- Knowing how many calories come from fat per each serving of food is not really useful information since the type of fat consumed is more important than the amount. “Calories from fat” has been removed from the updated nutrition facts label. Labels will continue to include total grams of fat, grams of saturated fat, and grams of trans fat. Saturated fats and trans fats should be limited in our diets.
- Added Sugars
- Under “Total Carbohydrates”, the updated nutrition labels will include grams of “added sugars” in addition to grams of “total sugars”. Foods high in added sugar will likely be high in calories while being of little nutritional value to our diets. Less than 10% of our daily calories should be from added sugars.1
- Dial Column Labels
- This provides information for packaged foods that contain more than one serving. The two columns provide nutritional information for one serving and for the whole package.
- Updated Required Nutrients
- Vitamin D and potassium values are now required on the new label.
- Calcium and iron will continue to be required on the label.
- Vitamins A and C will no longer be required but can be included on a voluntary basis. The reason for this change is that most people get enough vitamin A and C in their daily diet.
- Updated Sodium Allowance
- The daily limit for sodium decreased from 2,400 mg per day to 2,300 mg per day.
Tips to help you make healthier food and drink choices based on reading the new Nutrition Facts label
- When reading a nutrition label, look for foods that will help you limit the amount of saturated fat, sugar and sodium in your diet while choosing foods that are higher in vitamins, fiber and protein.
- Keep your intake of added sugars to less than 10% of your daily calories (e.g., 200 calories if you consume 2,000 calories per day).3 Drinking plain water instead of sugary beverages will help you reduce the amount of calories and added sugars you consume.
- Learn more about the serving size of the foods you eat. Understanding serving sizes will help you determine the amount of calories and nutrients in the food. For example, if you buy what looks like a packaged food that is only one serving, but in fact contains two servings, you will eat twice as many calories, twice as much sodium, and twice as much of the other nutrients listed on the label.
References:
- U.S. Department of Health and Human Service. Learn how the nutrition facts label can help you improve your health. Centers for Disease Control and Prevention. Accessed February 10, 2020. https://www.cdc.gov/nutrition/strategies-guidelines/nutrition-facts-label.html
- U.S. Food and Drug Administration. How to understand and use the nutrition facts label. March 11, 2020. Accessed February 8, 2021. https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
- Understanding Food Nutrition Labels. American Heart Association. March 6, 2018. Accessed February 8, 2021. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels