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Dieting for Life Calories-Counting Calories Info
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How to Read Food Labels & the Nutrition Facts PanelThe Percent Daily Value (%DV):
This part of the Nutrition Facts panel tells you whether the nutrients (fat, sodium, fiber, etc) in a serving of food contribute a lot or a little to your total daily diet. By diet we mean all the different foods you eat in a day. %DVs are based on recommendations for a 2,000 calorie diet. For labeling purposes, FDA set 2,000 calories as the reference amount for calculating %DVs. The %DV shows you the percent (or how much) of the recommended daily amount of a nutrient is in a serving of food. By using the %DV, you can tell if this amount is high or low. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference, whether or not you eat more or less than 2,000 calories each day.
It's not hard to follow nutrition experts' advice for a healthy diet. Try to limit your total daily intake of fat, saturated fat, sodium, and cholesterol (shown in yellow on the chart) to less than 100%DV. Likewise, you should try to get enough essential nutrients like calcium, iron, and vitamins A and C as well as other components such as dietary fiber (shown in blue on the chart). Try to average 100% for each one of these nutrients each day. %DVs are easy to use. Do you need to know how to calculate percentages to follow this advice? No, the label (the %DV) does the math for you. It helps you interpret the numbers (grams and milligrams) by putting them all on the same scale (0-100%DV), much like a ruler. This way you can tell high from low and know which nutrients contribute a lot, or a little, to your daily recommended allowance (upper or lower). Continue Reading About Nutrition Labels
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How Many Calories Do You Need Per Day? Recommended Calorie Needs for Individuals Weighing: |
