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Almost all foods now display a nutrition facts label. Today's labels are easier to read, but still can be confusing. Here is a quick guide to assist you in making informed food choices that contribute to a healthy diet and lifestyle.
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Pay attention to the serving size, including how many servings there are in the food package. The size of the serving listed on the food package determines all of the nutrient amounts listed on the remainder of the label. If you consume a portion size different from the one indicated, you will need to calculate the actual amount of nutrients consumed.
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The number of servings in this container. Please note that the serving size indicated on a package label is not necessarily the appropriate serving size for you. If you consume a portion different than the serving size indicated, you will need to calculate the actual amount of nutrients consumed.
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The calories for one serving. Make sure you understand how many servings are in this container (see the label information "Serving Size") as well as the size of designated serving. If you consume a portion size different than the serving size indicated, you will need to calculate the calories you consume.
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The calories from fat for one serving. The two numbers on this line can be confusing. Note that "calories" indicates the total number of calories in one serving of this food. Calories from fat is a portion of the total calorie amount, not in addition to the total calories. This number is found by multiplying the grams of fat times 9, because there are 9 calories per gram of fat.
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This part of the nutrition facts panel tells you whether the nutrients (fat, sodium, fiber, etc.) in a serving of food contribute a lot or a little to your total daily diet. By "diet," we mean all the different foods and beverages you consume in a day.
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Based on recommendations for a 2,000-calorie diet. For labeling purposes, the Food and Drug Administration (FDA) set 2,000 calories as the reference amount for calculating % DVs. The % DV shows you how much of the recommended daily amount of a nutrient is in a serving of food. By using the % DV, you can tell if this amount is high or low. Like most people, you may not know how many calories you consume in a day, but you can still use the % DV as a frame of reference, whether or not you eat more or less than 2,000 calories each day.
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The fat grams for one serving. Each gram of fat has 9 calories. Eating fat, especially saturated fat, may increase your risk of certain chronic diseases, such as heart disease, some cancers, and high blood pressure. Eating too much fat, and therefore too many calories, is linked to weight gain and obesity. The American Heart Association® (AHA) recommends that everyone limit total daily fat consumption to 30 percent or less of daily calories. For example, a person who consumes 1,800 calories per day should limit fat calories to 540, or 60 grams of fat (each gram of fat has 9 calories). In comparison, the average daily fat intake for males is 96 grams and 67 grams for females.
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These are the four main types of fat in food. While they all have 9 calories per gram of fat, each type of fat behaves quite differently in the body. Saturated and trans fats are the most undesirable types of fats, as they raise blood cholesterol and, therefore, contribute to coronary artery disease. Both polyunsaturated and monounsaturated fats are better choices when it comes to heart health. When substituted for saturated fat, both may help lower blood cholesterol levels. Polyunsaturated fat and monounsaturated fat are optional on a nutrition facts panel.
To track how much saturated and trans fat you are consuming, record the grams of saturated and trans fat for the foods you eat daily. The amount of saturated and/or trans fat should not be more than 7 percent of your total calories.
Example of how to calculate daily percent of calories from saturated fat:
Your daily saturated fat gram total = 30 grams
9 calories per gram of fat = 9 x 30 = 270 calories
Your daily calorie intake = 2,000
270 calories/2,000 calories = 0.135
0.135 x 100 percent = 13.5 percent (above the recommended 7 percent level)
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Cholesterol is a waxy, non-calorie-containing substance found in foods that come from animals (meat, eggs, milk, cheese, poultry, seafood, etc.). Cholesterol found in food does not automatically become cholesterol in the bloodstream; the higher foods are in cholesterol, the greater the chance that some of it will turn into blood cholesterol. People without a history of heart disease and who do not have an elevated blood cholesterol level should limit daily cholesterol intake to 300 milligrams. Those who have a history of heart disease and/or an elevated cholesterol level should limit dietary cholesterol to 200 milligrams each day; a consultation with a registered dietitian can also be helpful.
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The amount of sodium in one serving. Sodium is just one component of table salt, which is also called sodium chloride. A food can have sodium even if it does not contain sodium chloride; this is because sodium is an ingredient used in many types of food additives.
It is generally recommended that people (especially those with hypertension) consume no more than 2,300 milligrams of sodium daily.
Knowing the sodium content of a food you eat allows you to balance total daily sodium intake: After choosing a higher-sodium food, you can make a conscious effort to choose a lower-sodium food.
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The amount of carbohydrates in one serving. The majority of your carbohydrate calories should come from foods rich in carbohydrates, such as fruits, vegetables, whole-grain foods, and legumes (such as lentils and black beans).
Most people should determine how the carbohydrate amount contributed by each food fits into their meal plan and daily total of carbohydrate intake.
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The amount of dietary fiber in one serving. The Daily Value (% DV) shows how the recommended amount of dietary fiber in one serving of the food compares to 25 grams, the amount of fiber for the 2,000-calorie reference diet.
Americans often don't get enough dietary fiber. (On average, men eat 18 grams of fiber daily; women eat 14.) Eating enough fiber could improve your health and may help reduce the risk of some diseases and conditions. For example, adequate fiber intake may help control blood glucose levels in people with diabetes. Most people should determine how the carbohydrate amount contributed by any particular food fits into their daily total.
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Sugars listed on the nutrition facts panel include naturally occurring sugars (such as those in fruit, whole grains, and milk), as well as those added to a food or drink. Check the ingredients list for specific sources of added sugars. Note that sugars are part of the carbohydrate total.
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The amount of protein in one serving. Current scientific evidence indicates that protein intake is not a public health concern for healthy adults and children older than 4 years of age.
It is generally recommended that protein should be 10 to 20 percent of total calories. Although most people get plenty of protein, more protein may be needed following surgery, in people who have certain diseases, and in elderly people. Most healthy men need about 44 to 60 grams of protein daily; women need about 36 to 56 grams. People with kidney problems should talk to their doctor or dietitian about the appropriate protein intake.
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WATER, CORN MALTODEXTRIN, SODIUM AND CALCIUM CASEINATES, SUCROMALT, GLYCERINE, ENOVA OIL™ (DIACYGLYCEROL OIL), SOY PROTEIN ISOLATE, COCOA POWDER (PROCESS WITH ALKAL), FRUCTOSE, LESS THAN 1% OF: CANOLA OIL, NATURAL AND ARTIFICIAL FLAVORS, PLANT STEROL ESTERS, CALCIUM PHOSPHATE, HIGH OLEIC SAFFLOWER OIL, MAGNESIUM CHLORIDE, SODIUM CITRATE, SOY LECITHIN, POTASSIUM CITRATE, MAGNESIUM PHOSPHATE, POTASSIUM CHLORIDE, POTASSIUM PHOSPHATE, CHOLINE CHLORIDE, ASCORBIC ACID, CARRAGEENAN, ACESULFAME POTASSIUM, FERROUS SULFATE, dI-ALPHA-TOCOPHERYL ACETATE, ZINC SULFATE, SUCRALOSE, NIACINAMIDE, CALCIUM PANTOTHENATE, CHROMIUM PICOLINATE, MANGANESE SULFATE, CUPRIC SULFATE, VITAMIN A PALMITATE, PYRIDOXINE HYDROCHLORIDE, THIAMINE CHLORIDE HYDROCHLORIDE, RIBOFLAVIN, FOLIC ACID, BIOTIN, SODIUM MOLYBDATE, POTASSIUM IODIDE, SODIUM SELENATE, PHYLLOQUINONE, VITAMIN D3, AND CYANOCOBALAMIN.
CONTAINS MILK AND SOY INGREDIENTS; GLUTEN- AND LACTOSE-FREE
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Vitamin A 25% • Vitamin C 100% • Calcium 25% • Iron 25% • Vitamin D 25% • Vitamin E 25% • Vitamin K 25% • Thiamin 25% • Riboflavin 25% • Niacin 25% • Vitamin B6 25% • Folate 25% • Vitamin B12 25% • Biotin 25% • Pantothenic Acid 25% • Phosphorus 25% • Iodine 25% • Magnesium 25% • Zinc 25% • Selenium 25% • Copper 25% • Manganese 25% • Chromium 170% • Molybdenum 35% • Chloride 10% • Choline 25%
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Glucerna Shake provides 2 carb choices or, if using the exchange system for meal planning, Glucerna Shake provides 1 starch, 1 low-fat milk, and 1 fat.
Calculated using "Exchange Lists for Meal Planning," American Diabetes Association® and American Dietetic Association, 2008.
Nutritional information for other Glucerna Shake flavors may vary. See package labels for details.
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