Change is coming – and it’s good for your health! A new decade brings a new Nutrition Facts Label with even more helpful information. These changes will help you make the best choices when shopping for healthy foods.
What’s New on the Nutrition Facts Label
Image Source: FDA
The changes to the nutrition facts label come from years of research on how American’s actually eat, along with how diet impacts health. Using the sample label above, let’s walk through the 6 main changes and why they are so helpful.
1. Serving sizes are more realistic
Why? This means less math for you! It will be easier for you to see how many nutrients you are getting in a package. This is particularly helpful when estimating the calories or sugar content in beverages like soda which we usually drink all at once. In the past, serving sizes were often listed as 2-3 in a bottle, which meant you had to double or triple the numbers. TIP: You still need to pay attention to the serving size to know exactly how much you are eating or drinking.
Why? This means less math for you! It will be easier for you to see how many nutrients you are getting in a package. This is particularly helpful when estimating the calories or sugar content in beverages like soda which we usually drink all at once. In the past, serving sizes were often listed as 2-3 in a bottle, which meant you had to double or triple the numbers. TIP: You still need to pay attention to the serving size to know exactly how much you are eating or drinking.
2. Calories are larger and in bold
Why? This is so that you won’t miss them. The calories we take in through our diet directly impact our weight. Knowledge is power! Knowing how many calories you are getting is an essential tool in fighting weight gain and assisting in weight loss.
Why? This is so that you won’t miss them. The calories we take in through our diet directly impact our weight. Knowledge is power! Knowing how many calories you are getting is an essential tool in fighting weight gain and assisting in weight loss.
3. Calories from fat info was removed
Why? Research has shown that the type of fat is more important than the amount. So, the focus is now on lowering saturated or trans fat to assist with heart health.
Why? Research has shown that the type of fat is more important than the amount. So, the focus is now on lowering saturated or trans fat to assist with heart health.
4. Added sugars are included
Why? We’ve talked about how sneaky sugar is. It seems to be lurking everywhere. In order to get the nutrients you need, it is best to stick to less than 10 percent of calories from added sugar. The new added sugar information will help you follow that guideline.
Why? We’ve talked about how sneaky sugar is. It seems to be lurking everywhere. In order to get the nutrients you need, it is best to stick to less than 10 percent of calories from added sugar. The new added sugar information will help you follow that guideline.
5. Vitamin D & Potassium were added, and Vitamins A & C were removed
Why? Vitamin D is vital for strong bones, and potassium plays a role in healthy blood pressure. Many Americans do not get enough of these nutrients. By featuring them on the label it will be easier for us to get enough. Luckily, most people get plenty of Vitamins A & C, so they no longer need to be featured.
Why? Vitamin D is vital for strong bones, and potassium plays a role in healthy blood pressure. Many Americans do not get enough of these nutrients. By featuring them on the label it will be easier for us to get enough. Luckily, most people get plenty of Vitamins A & C, so they no longer need to be featured.
6. There is more info on the Daily Values (DV)
Why? The Daily Values for nutrients like sodium, dietary fiber, and Vitamin D changed based on the latest science. In addition, the wording on the DV footnote is a little easier to understand.
Why? The Daily Values for nutrients like sodium, dietary fiber, and Vitamin D changed based on the latest science. In addition, the wording on the DV footnote is a little easier to understand.
The 5/20 Rule for Daily Values
Even with the new changes, understanding the daily values (DVs) and their percentages can be tricky. The 5/20 rule can help.
A % DV of 20% or more is HIGH. Aim high for fiber, calcium, vitamin D, and iron (for children and some adults).
A % DV of 5% or less is LOW. Aim low for sodium, added sugars, and saturated fat.
The % Daily Values are used to estimate how well you are meeting nutrient needs based on a 2000 calorie diet over the course of a day. It is just a guide since many people need more or less calories. Find an estimate of How Many Calories You Need here.
No Nutrition Label Needed
If you want to keep things super simple when buying healthy foods, stick to whole, fresh foods like fruits and vegetables. You won't need a label to know that they are good for you!
You can also find the nutrients of almost any food in the USDA's FoodData Central online database.
You can also find the nutrients of almost any food in the USDA's FoodData Central online database.
Learn More About the Nutrition Label:
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