11The Importance of Nutrition |
panel and the ingredients list on a food package. This information can be used
in planning a healthy diet.
Be sure to pay attention to the serving size and number of servings per
container listed on the Nutrition Facts label. It’s not unusual for people to
eat more than the listed serving size of a particular food. If you eat twice as
much as the serving listed on the label, then all of the numbers on the label
need to be doubled—twice as many calories, twice as many grams of sugar,
fiber, and so on. Serving sizes for preschoolers will often be smaller than the
serving size given on the Nutrition Facts label. In that case, the number of
calories and grams of nutrients will be some fraction of what the label states.
The % Daily Value (DV) on the Nutrition Facts label is based on a 2,000
calorie diet, which is a typical adult intake. Preschool-age children are likely
to have a daily intake of 1,200–1,600 calories. However, it’s still possible to
use the % DV on the label as a way of gauging adequate or excessive intake
of some nutrients. If a food contains less than 5 percent of the DV of a par-
ticular nutrient, it is considered to be low in that nutrient. If it contains more
than 20 percent, it is high in that nutrient, regardless of how many calories
are required by a person on a daily basis.
The nutrients listed in the first part of the Nutrition Facts label are the
ones to limit: saturated and trans fats, cholesterol, and sodium. Nutrients
that many people need to get more of are found further down on the label:
potassium, fiber, vitamins A and C, calcium, and iron.
fig. 1 nuTriTiOn facTs
Serving size 1 cup (243g)
Servings per container about 2
Amount Per Serving
Calories 150 Calories from fat 25
% Daily Value*
Total Fat 1g 2%
Saturated Fat .5g 3%
Cholesterol 10mg 3%
Sodium 730mg 30%
Total Carbohydrates 25g 8%
Dietary Fiber 4g 16%
Vitamin A 15% Vitamin C 0%
Calcium 2% Iron 6%
*Percent Daily Values are based on a 2,000
Check the serving size
and number of servings
per container to be sure
the nutrition information
applies to the portion
you’re eating .
Less than 5% indicates
this food is low in
saturated fat .
More than 20%
indicates this food is
high in sodium .
of these .
of these .
ESCookBookInt-f.indd 11 7/7/11 3:49 PM