Nutrition Facts Glossary
Calories The calories shown on a food label are the number of calories in one serving. Note that even the smallest package often contains more than one serving.
Carb A carbohydrate or starch in foods such as pasta, bread, fruits, vegetables, beans, and dairy products, providing the body’s primary energy source. Carbohydrates contain 4 calories per gram.
Cholesterol
Important in making hormones and cell membranes. Although the body produces most of the cholesterol it needs, it is reported under fat on nutrition labels.
Daily Value:
Is the percentage of a nutrient in a food based on a 2,000-calorie diet. Foods that have 5% or less of a nutrient per serving are said to be low; 20% or more is considered high.
Dietary Fiber
The indigestible part of plant foods such as whole grains, fruits, vegetables, nuts, and seeds. Fiber helps you feel full, reduces cholesterol, and supports digestive health. Aim for 25 to 38 grams daily. Foods are high in fiber if they contain at least 5 grams per serving.
Enriched
Foods with nutrients added back after being lost during processing, such as B vitamins added to white flour.
Fortified
Foods with nutrients added, which were not originally found in them, such as vitamin D in milk to increase its calcium absorption.
High-Fructose Corn Syrup (HFCS)
A sweetener frequently used in food processing, replacing sugar.
Hydrogenation
A technique that liquid fats, vegetable oil for example, turns into semi-solid fats, for example, margarine. Partial hydrogenation produces trans fats, which increase cholesterol levels.
**Lecithin
A natural compound, which is used as an additive in chocolates and bakery products as a thinner or preservative or emulsifier. It is normally found in foods such as egg yolks, soybeans, and fish.
**Modified Food Starch It is obtained from sources of corn, potatoes, or wheat. It serves as an ingredient that thicken stabilizes or fat replacers in dressings and desserts.
Monosodium Glutamate (MSG)
A flavor enhancer similar to salt. While generally recognized as safe by the FDA, some people may experience mild reactions.
Monounsaturated Fat
A healthy fat found in foods like nuts, olive oil, and avocados. It can help lower bad cholesterol when replacing saturated fats. All fats contain 9 calories per gram.
Polyunsaturated Fat
Found in foods like walnuts, salmon, and soybean oil, this fat provides essential omega-3 and omega-6 fatty acids. It should make up the majority of fats in your diet, alongside monounsaturated fats.
Potassium Essential for maintaining normal blood pressure and supporting heart and kidney health. Found in bananas, potatoes, nuts, and dairy. Adults should aim for 4,700 mg daily.
Saturated Fat
It is solid at room temperature, present in animal products including meat and dairy, and coconut and palm oils. Consume saturated fats only at 5%-10% of daily calories.
Serving Size: The amount of calories or nutrients per serving. Servings often are contained within more than one package so look at the labels very closely.
Sodium
NEEDED FOR NERVE AND MUSCLE FUNCTION BUT FREQUENTLY CONSUMED IN EXCESS AMOUNTS DUE TO PROCESSED FOODS. LIMIT INTAKE TO 2,300 MG DAILY, OR 1,500 MG DAILY FOR CERTAIN GROUPS.
Sugars Added sugars and natural sugars, including lactose in milk, fructose in fruit, and sucrose and glucose added to foods. Read the labels to make sure that added sugars are not leading ingredients in the product.
Total Calories The total energy supplied by one serving of food.
Total Carbohydrate
The amount of carbohydrate grams in one serving of food.
Total Fat
The total grams of fat in one serving. Fat should make up 25%-35% of daily calories.
Trans Fat
Produced through hydrogenation, trans fats increase LDL (bad cholesterol) and the risk of heart disease. Limit trans fat intake as much as possible.
Whole Grain
Foods that contain the grain in its entirety, the bran, germ, and endosperm, such as brown rice and whole wheat bread. Rich in fiber, vitamins, and minerals, whole grains reduce heart diseases.
