Nutrition Facts: Reading food labels can be tricky. The American Heart Association has some tips to make it easier.

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1 Nutrition Facts: Reading food labels can be tricky. The American Heart Association has some tips to make it easier. Here are more tips for getting as much health information as possible from the Nutrition Facts label: The information on food labels are based on a 2,000 calorie diet. If you need to consume less than 2,000 calories your percentages would be different. Generally calories are considered: o Low :40 calories per serving o Moderate: 100 calories per serving o High: 400 calories or more per serving Trans fat does not have a percentage listed because the U.S. Food and Drug Administration (FDA) does not have enough scientific information to set this value. The American Heart Association recommends eating less than 20 calories or (less than two grams of trans fat) a day When the Nutrition Facts panel says the food contains 0 g of trans fat, it means the food contains less than 0.5 grams of trans fat per serving. When the Nutrition Facts label says a food contains 0 g of trans fat, but includes partially hydrogenated oil has trans fat but less than 0.5 grams of per serving. So, if you eat more than one serving, you could reach your daily limit of trans fat quickly.

2 If a food claims to be... It means that one serving of the product contains... Calorie free Less than 5 calories Sugar free Less than 0.5 grams of sugar Fat Fat free Less than 0.5 grams of fat Low fat 3 grams of fat or less Reduced fat or less fat At least 25 percent less fat than the regular product Lean Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol Extra lean Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol Light (lite) At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product Cholesterol Cholesterol free Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat Low cholesterol 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat Reduced cholesterol At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat Sodium Sodium free or no sodium Less than 5 milligrams of sodium and no sodium chloride in ingredients Very low sodium 35 milligrams or less of sodium Low sodium 140 milligrams or less of sodium Reduced or less sodium At least 25 percent less sodium than the regular product

3 Calories Count: Below is a list of fat-free versus regular food items. As you can see, although you may choice a fat-free item, it might have similar calories. Calories do count, so read labels. Choose food that is both low in saturated fat and calories. Reduced-fat peanut butter, 187 Regular peanut butter, 191 Reduced-fat chocolate chip cookies, 3 cookies (30 g) 118 Regular chocolate chip cookies, 3 cookies (30 g) 142 Fat-free fig cookies, 2 cookies (30 g) 102 Regular fig cookies, 2 cookies (30 g) 111 Fat-free vanilla frozen yogurt (<1% fat), ½ C 100 Regular whole milk vanilla frozen yogurt (3 4% fat), ½ C 104 Light vanilla ice cream (7% fat), ½ C 111 Regular vanilla ice cream, (11% fat), ½ C 133 Fat-free caramel topping, 103 Caramel topping, homemade with butter, 103 Low-fat granola cereal, approx. ½ C (55 g) 213 Regular granola cereal, approx. ½ C (55 g) 257 Low-fat blueberry muffin, 1 small (2½ inch) 131 Regular blueberry muffin, 1 small (2½ inch) 138 Baked tortilla chips, 1 oz 113 Regular tortilla chips, 1 oz 143 Low-fat cereal bar, 1 bar (1.3 oz) 130 Regular cereal bar, 1 bar (1.3 oz) 140 Nutrient data taken from Nutrient Data System for Research, Version v4.02/30, Nutrition Coordinating Center, University of Minnesota.

4 Here is a list of dairy food choice alternatives that are healthier provided by the National Institute of Health. Higher Fat Foods Lower Fat Alternative Evaporated whole milk Evaporated fat-free (skim) or reduced-fat (2%) milk Whole milk Low-fat (1%), reduced-fat (2%), or fat-free (skim) milk Ice cream Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice cream Whipping cream Imitation whipped cream (made with fat-free [skim] milk) Sour cream Plain low-fat yogurt Cream cheese Neufchatel or "light" cream cheese or fat-free cream cheese Cheese (cheddar, Swiss, jack) Reduced-calorie cheese, lowcalorie processed cheeses, etc. Fat-free cheese American cheese Fat-free American cheese or other types of fat-free cheeses Regular (4%) cottage cheese Low-fat (1%) or reduced-fat (2%) cottage cheese Whole milk mozzarella cheese Part-skim milk, low-moisture mozzarella cheese Whole milk ricotta cheese Part-skim milk ricotta cheese Coffee cream (½ and ½) or nondairy creamer (liquid, powder) Low-fat (1%) or reduced-fat (2%) milk or fat-free dry milk powder For further comparison of other food groups, please go to

5 Take this little quiz and send it to Sue McCabe 01 for your chance to be entered in a drawing. REMEMBER: 20% Daily Value or more of Fat, Cholesterol or Sodium for a food is considered HIGH and we should not each a lot of food in this category. Foods that are HIGH (20% or more) in...fiber, Vitamins, and Minerals like Calcium and Iron are good choices. 1. What is the serving size of the American Cheese? a. 210 calories b. 1 slice c. 17 g d. 2 slices 2. How many calories would you get if you ate one slice of cheese? a. 210 b. 150 c. 105 d Which nutrient in the cheese would be considered high and healthy for you? a. Vit A b. Calcium c. Iron d. Fat 4. Which nutrient(s) in the cheese would not be considered healthy? a. Saturated Fat b. Sodium c. Saturated Fat & Sodium d. Protein Name Dept Ext

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