Food, Fun, and Good Nutrition

Level 4

Daily Values

In addition to showing you the serving size, amount of calories, and primary ingredient(s), the nutrition facts panel on a food product will show you how a particular food fits into your daily meal plan.

This is called the “daily value” and is shown in percentages.

Look at the nutrition facts panel to the left

The daily values for fat, cholesterol, sodium, fiber, and vitamins are all listed.

This particular food product includes • 18% of the total fat you should eat in one

day• 10% of the cholesterol you should eat in

one day• 20% of the sodium you should eat in one

day• 0% of the fiber you should eat in one day,

High or Low?

But what do these percentages actually mean?

Is 18% of the total fat you should eat in one day high or low?Is 20% of the calcium you should eat in one day high or low?

In general, 5% or less is LOW. You should aim for low percentages in fats, cholesterol, and sodium.

20% or more is HIGH. You should aim for high percentages in vitamins, minerals and fiber.

Fats, Cholesterol, and Sodium: AIM LOW

When you aim for 5% or less in fats, cholesterol, and sodium, look for daily values or less than 5% of each of these ingredients on the label:

• Total fat• Trans fat• Saturated fat• Cholesterol• Sodium

The daily values for total fat and sodium in this food is not less than 5%. Aim lower!

Vitamins, Minerals, and Fiber: AIM HIGH

When you aim for 20% or more in vitamins, minerals, and fiber, look for daily values of 20% or more of these ingredients on the label:

• Dietary Fiber• Vitamin A• Vitamin C• Calcium• Iron

This food product contains 20% of the daily value for calcium—that’s good!

But it only has 2% of the daily value for Vitamin C, and only 4% of Vitamin A and Iron. Aim higher!

Look at the daily values for these mini-ice cream sammies.

They contain 6% of your daily value of total fat, but only 2% or your daily value for Vitamin A and 0% of your daily values for fiber and Vitamin C.

Overall, the ice cream sammies are higher in fat, but lower in vitamins, minerals, and fiber.

Let’s Practice!

For the following food products, look at the nutrition facts panel and determine if it is

LOW (5% or less of your daily value)in fats, cholesterol, and sodium

The correct answer will follow each picture.

The correct answer is:

This item is NOT LOW in total fats, cholesterol, or sodium.

This item contains 20% of your daily value for total fat, 17% of your daily value for cholesterol, and 9% of

your daily value for sodium.

The correct answer is:

This item is LOW in total fats, cholesterol, or sodium.

This item contains 1% of your daily value for total fat, 0% of your daily value for cholesterol, and 0% of your

daily value for sodium.

Let’s Practice!

For the following food products, look at the nutrition facts panel and determine if it is HIGH (20% or more of your daily value) in vitamins, minerals, and fiber.

The correct answer will follow each picture.

The correct answer is:

This item is NOT HIGH in vitamins, minerals, and fiber

This item contains 10% of your daily value for dietary fiber, 0% of your daily value for Vitamins A and C,

and 2% of your daily value for iron.

The correct answer is:

This item is HIGH in minerals

This item contains 29% of your daily value for calcium.

You’re ready for the LEVEL 4 CHALLENGE!