| Chapter One 12
Sometimes you may find that a food label claims that the product is an
“excellent source” or “good source” of a nutrient such as calcium, fiber, or a
particular vitamin. Foods that are an “excellent source” of a nutrient must
provide 20 percent or more of the Recommended Daily Value, based on
USDA guidelines. Foods that are a “good source” of a nutrient must provide
10–19 percent of the USDA Recommended Daily Value.
The ingredients list contains all of the ingredients in that food, listed in
order by weight. The product contains more of the first ingredient than any
of the other ingredients. The longer the ingredients list, the more likely the
food is to be highly processed and therefore less healthy, especially if many
of the ingredients sound unfamiliar.
How the product looks or what the front of the package says can be
deceiving. You usually need to look at the ingredients list in order to tell if
the food is a whole grain product. Bread that is brown in color may be whole
grain bread, or it may be made from white flour that has been colored with
molasses. If the front of the package reads “made with whole grains,” that
means the product is at least partly made with whole grains. If the ingredi-
ents list reads “enriched wheat flour,” this tells you that the food is not 100
percent whole grain. Look for words such as “100% whole grain,” “whole
wheat flour,” and “whole grain rye flour” to determine if the product is a
whole grain food.
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