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A GUIDE TO FOOD LABEL READING/UNA GUÍA DE LECTURA DE ETIQUETA
DE ALIMENTOS
Fairfax County Health DepartmentSchool Health Promotion Team
Designed by Kenna ByrdPublic Health Intern
December 2015
FOOD LABEL/DATOS DE NUTRICIÓN
5 COMMON MISTAKES OF FOOD LABEL READINGHOW DO YOU MEASURE UP?
#1 - Ignoring the label
#2 – Not checking serving size
#3 - Not checking the Sodium/Salt
#4 –Sugar Free or Fat Free is not Calorie Free
#5 – Believing what the package says, “Healthy”, or “Low Fat”
SIZE UP YOUR SERVING Most serving sizes are based on Adults eating a 2000 calorie diet. How many Servings do you expect to eat?
INGREDIENT LISTWhat is in this list of ingredients?
SERVING SIZES/RACIONES
CALORIES/CALORÍAS
What Does 2000 Calories Look
Like?
2000 calories of junk food is not the same as 2000 calories of healthy nutritious
foods
SUGAR/AZÚCAR4 grams = 1 tsp of
sugar4 gramos = 1 tsp of
azúcar
SODIUM/SALHow much is in your foods?
I love you salt but you are breaking my
heart…Did you know too much salt increases blood pressure?
FIBER/LA FIBRABenefits SourcesFeel Fuller Longer Whole grainsReduce cholesterol Nuts and seedsHelps Control Diabetes Fruits & vegetablesAids in Digestion
Age 50 or younger Age 51 or older Men 38 grams 30 grams Women 25 grams 21 grams
FATSHealthier
MonounsaturatedPolyunsaturated• Fish, Avocados, Nuts, Vegetable Oils
LimitSaturated• Butter, Animal
ProductsTrans fats• Processed
foods, baked goods, fried foods
CHOOSING THE RIGHT FOOD LABELBreakfast A or Breakfast B? Which one is healthiest?
A B
WHICH SHOULD YOU CHOOSE?
PUTTING IT ALL TOGETHER
ARE YOU AN EXPERT LABEL READER?
A is for taking action…B is for being an Expert Label Reader!C is for checking out the “Read the Label” webpage:
www. fda.gov/nutritioneducation
Thank you for taking time to learn about Food Label Reading:
For more information on food labels please visit these websites
American Heart Association:
www.heart.org
U.S. Food and Drug Administration:
www.fda.gov
REFERENCESAmerican Heart Association. (AHA). (2015). Sodium. Retrieved from
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/About-
Sodium-Salt_UCM_463416_Article.jsp#.VmC2Rb_Nl-8
American Heart Association. (AHA). (2015). Understanding ingredients on food lists. Retrieved from
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Understanding-
Ingredients-on-Food-Labels_UCM_433234_Article.jsp#.VlMqrb_Nl-8
Be Food Smart. (2012). Sodium Hexametaphosphate. Retrieved from
http://www.befoodsmart.com/ingredients/sodium-
hexametaphosphate.php
Centers for Disease Control and Prevention. (CDC). (2015). Salt. Retrieved from
http://www.cdc.gov/salt/index.htm
Fairfax County Health Department. (FCHD). (2015). Important Links. Retrieved from
http://www.fairfaxcounty.gov/hd/
Mayo Clinic. (2015). Nutrition and Healthy Eating. Retrieved from http://www.mayoclinic.org/fiber/ART-
20043983?p=1
REFERENCES CONTINUEDMcDonalds Inc. (2015). Nutrition List. Retrieved from http://s3.amazonaws.com/us-east-prod-dep-share-
s3/dna/pushlive/nutritionfacts.pdf
North Dakota State University. (2013). Think your drink during March, National nutrition month.
Retrieved from https://www.ag.ndsu.edu/food/foodwise/news/think-your-drink-during-march-
national-nutrition-month
Ohio State University. (OSU). (n.d.). Dietary Fiber. Retrieved from
https://patienteducation.osumc.edu/Documents/hi-fiber.pdf
Soto Mas, F., Mein, E., Fuentes, B., Thatcher, B., Balcázar, H. (2013). Integrating health literacy and ESL: An
interdisciplinary curriculum for Hispanic immigrants. Retrieved from
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3587681/
REFERENCES CONTINUEDUnited States Department of Agriculture. (2015). Choose MyPlate. Retrieved from
http://www.choosemyplate.gov/
United States Department of Agriculture. (USDA). (2015). Fiber. Retrieved from http://fnic.nal.usda.gov/food-
composition/macronutrients/fiber
University of North Carolina School of Education. (UNC). (2010). Food labels and serving sizes. Retrieved from
http://www.learnnc.org/lp/editions/nutrition/6425
University of Texas School of Medicine. (2015). Curriculum: You are what you Eat. Retrieved from
http://teachhealthk-12.uthscsa.edu/unit/69
U.S. Department of Health and Human Services. (HHS). (2008). Dietary Guidelines for Americans. Retrieved
from http://health.gov/dietaryguidelines/dga2005/toolkit/default.htm#tools
U.S. Food and Drug Administration. (FDA). (2006). Make your calories count: Sizing up your servings and
calories. Retrieved from http://www.accessdata.fda.gov/videos/CFSAN/HWM/hwmsk01.cfm