How to Read Nutritional Information

Light, Low Fat, and Cholesterol Free: What Do These Words Really Mean?

Words like "free," "low," "reduced," and "light" are now defined by the government. They're used to describe the amount of calories, fat, cholesterol, and other nutrients in a food. Label words mean the same thing for all similar foods. Here are some common words you'll find on Birds Eye Foods food labels.

Label word(s)*	Means:
Calorie Free	less than 5 calories per serving
Low Calorie	40 calories or less per serving
"Light" or "Lite"	1/3 fewer calories or 50% less fat per serving; if more than half the calories are from fat, fat content must be reduced by 50% or more
Light in Sodium	50% less sodium per serving; food must have more than 40 calories or 3 grams fat per serving
Fat Free	less than 1/2 gram fat per serving
Low Fat	3 grams or less fat per serving
Cholesterol Free	less than 2 milligrams cholesterol per serving and 2 grams or less saturated fat per serving
Low Cholesterol	20 milligrams or less cholesterol per serving and 2 grams or less saturated fat per serving
Sodium Free	less than 5 milligrams sodium per serving
Very Low Sodium	35 milligrams or less sodium per serving
Low Sodium	140 milligrams or less sodium per serving
*Some of these label words have slightly higher nutrient levels when used for meals or main dish products.

Can a food help prevent heart disease ... cancer ... osteoporosis?

Food packages may now carry "health claims." A health claim is a label statement that links a nutrient to a specific disease risk. A food must meet certain nutrient levels to make a health claim. For example, a calcium-rich food that is high in fat cannot make a calcium and osteoporosis health claim. All foods can be part of a balanced, healthful diet even if they do not have health claims.

Seven health claims are allowed. These claims are:

Eating:	May help prevent:
More calcium	Osteoporosis (brittle bone disease)
More fiber-containing grain products, fruits, and vegetables	Cancer
More fruits or vegetables high in dietary fiber or vitamins A and C	Cancer
More fiber from fruits, vegetables, and grain products	Heart disease
Less fat	Cancer
Less saturated fat and cholesterol	Heart disease
Less sodium	High blood pressure

For specific diet advice, please contact a registered dietitian, licensed nutritionist, or qualified health professional.

For answers to your food and nutrition questions, call 1-800-366-1655, the toll-free consumer nutrition hotline of The American Dietetic Association's National Center for Nutrition and Dietetics between 10 a.m. and 5 p.m. Eastern time, Monday through Friday.

Nutritional Labeling

Food labels now have nutritional information included on them. Reading the label tells more about the food and what you're getting. What you see on the food label -- the nutrition and ingredient information -- is set by the government.

The title "Nutrition Facts" signals the label information.

Similar food products have similar serving sizes. This makes it easier to compare foods. Serving sizes are based on amounts people actually eat.

The new nutrient list on food labels covers those most important to your health. You may have seen this information on some old labels, but it is now required.

Only two vitamins (A and C) and two minerals (calcium and iron) are required on the food label. A food company can voluntarily list other vitamins and minerals in the food.

% Daily Value shows how a food fits into your overall eating plan. The % Daily Values for total fat, saturated fat, total carbohydrate, and dietary fiber are based on a 2,000 calorie diet.

Daily Values are the label reference values. These numbers are set by the government and are based on current nutrition and health information.

Many labels show Daily Values for a daily diet of 2,000 and 2,500 calories. Your own nutrient needs may be more than or less than the Daily Values on the label. It's important to adjust your own Daily Values to match your calorie level.

The label tells the number of calories in a gram of fat, carbohydrate, and protein.

More About the Ingredients List

Ingredients are listed by weight from most to least. You can use this information to find out a food's main ingredients. For example, a cereal that lists "wheat bran" first on the ingredient list means it has more wheat bran than anything else.

Why do some food packages have a short or abbreviated nutrition panel?

Foods that have only a few of the nutrients required on the standard label can use a simplified label format. What's on the short label depends on what's in the food. Small- and medium-sized packages with very little label space can also use a simplified label.

For more information on Daily Values, a registered dietitian, licensed nutrionist, or qualified health professional can also show how to estimate your personal Daily Values.