Main > Nutrition > Understanding Food Labels

	Nutrition Facts Serving Size 1/2 cup (114g) Servings Per Container 4 Amount per serving Calories 90 Fat Cal. 30 % Daily Value* Total Fat 3g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 300mg 13% Total Carbohydrate 13mg 4% Dietary Fiber 3g 12% Sugars 3g Protein 3g Vitamin A 80% Vitamin C 60% Calcium 4% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.	To learn about the new food labels, just click on the topic you are interested in. The new food labels are designed for children over 4 years of age and adults. In general, you should choose foods that are low in fat, low in calories, low in cholesterol and high in fiber, except for children under two years of age, who should not have their fat intake restricted.

Serving Size

The serving size refers to the average amount or portion size that a person eats at one time. If the portion of the food that you eat is more or less than the serving size, then you need to adjust the nutrient and calorie values. For example, if you eat twice the amount listed in the serving size, then you must double the nutrient and calorie values. Conversely, the portion size for younger children is likely to be less than the serving size. If your preschool age child eats a portion that is one-half the serving size, then cut the nutrient and calorie values in half too.

Serving Per Container

Refers to the number of servings in the container of food. In the above example, if you eat the whole package or container of food, which has four servings, then you must multiply nutrient and calorie values by four.

Amount Per Serving

Refers to the number of nutrients and calories for each serving of food. A common mistake that people make is to just look at the calorie and nutrient information and not take into account how many servings are in the container. In the above example, if you eat the whole container of food, you might think you were only consuming 90 calories, but the whole container actually contained 4 servings, which would equal 360 calories.

Calories

Refers to the number of calories for each serving of food. Again, take into account how many servings you have had when determining how many calories you have eaten.

% Daily Value

The percent daily value for fat, cholesterol, carbohydrate, sodium, potassium and protein are based on a 2,000 calorie diet. These values may be higher or lower depending on the amount of calories in your diet. Your diet each day should reach 100% for total carbohydrate, dietary fiber, vitamins and minerals.

Total Fat

Fats provide 9 calories per gram. Except for infants and toddlers, most children should limit their fat intake, especially saturated fat. Foods with polyunsaturated or monounsaturated fats (such as olive, peanut, canola, sunflower, corn or soybean oil) are better choices. You should try and give your child a diet with no more than 30% of calories coming from fat. The reference values for fat intake for children age 2-4 years is based on a diet of 1300 calories a day, with 30% of calories coming from fat, however, there are no established guidelines for fat intake for children of this age.

Cholesterol

Like fat, too much cholesterol can contribute to an increased risk of heart disease. Children over 4 years and adults should eat a diet low in cholesterol and should have less than 300mg of cholesterol in their diet each day.

Sodium

Too much sodium or salt in your diet can contribute to high blood pressure. There aren't clear guidelines about the daily requirements for sodium for younger children, but in general you should provide a diet low in sodium and avoided adding extra salt to the foods you prepare for your children.

Total Carbohydrate

Carbohydrates provide 4 calories per gram. Most of the calories in your diet (about 50-60%) should come from carbohydrates, including sugars, starches and fiber.

Protein

Proteins provide 4 calories per gram. Most Americans consume too much protein in their diet. Protein should make up only about 10% of the calories in your diet.

Your goal should be for your child to have 100% of each vitamin and mineral each day. This is best accomplished by eating a variety of healthy foods.

Vitamin A

Milk and formula are excellent sources of Vitamin A, which is a fat soluble vitamin. A deficiency can occur in children with fat malabsorption or with a very poor diet. Too much Vitamin A can also be harmful.

Vitamin C

Although many parents exceed the recommended daily requirements of Vitamin C to prevent colds and upper respiratory tract infections, there is little research that supports this practice. Too little Vitamin C can lead to scurvy, which is now uncommon, but can occur in infants under one year of age who are exclusively fed cow's milk.

Iron

Iron is another mineral that is important for your child's growth. Having a diet with foods that are high in iron to meet daily requirements is necessary for the development of strong muscles and production of blood. It is generally good to choose foods high in iron. Younger children require about 10mg of iron each day, while older children and adolescents need about 12-15mg a day.

Calcium

Calcium is a mineral that is mostly present in your child's bones. Having a diet with foods that are high in calcium to meet daily requirements is necessary for the development of strong bones. It is also an important way to prevent the development of osteoporosis in adults. Younger children require about 800mg of calcium each day, while older children and adolescents need about 1200-1500mg a day.

On food labels, the calcium content is usually represented as a percentage, such as 4%, 15% or 30%, etc. What does that percentage mean? It is the percentage of the daily value of calcium that you would get by eating one serving of the particular food and it uses 1000mg as 100% daily value. So, if a food label that says that it has 30% calcium has 30% x 1000, or 300mg.

Important disclaimer: The information on keepkidshealthy.com is for educational purposes only and should not be considered to be medical advice. It is not meant to replace the advice of the physician who cares for your child. All medical advice and information should be considered to be incomplete without a physical exam, which is not possible without a visit to your doctor.