What You Need to Know to Use Nutrition Facts Labels Effectively

Health is incredibly unique and nuanced and the one size fits all approach truly fits NOBODY.  What was meant to be a communication tool has been twisted and distorted to individual health advice. We’re sharing the context you need to know before reading another nutrition facts panel.

Nutrition Data Sheets

1. Starts with the Serving Size

   1. ‘customarily consumed per eating occasion’ based on the RACC (reference amount customarily consumed) table

   2. Stated in grams and converted to household measurements for label

   3. FDA compiles this based on survey data, along with:

(i) Serving sizes used in dietary guidance recommendations or recommended by other authoritative systems or organizations;

(ii) Serving sizes recommended in comments;

(iii) Serving sizes used by manufacturers and grocers; and

(iv) Serving sizes used by other countries.

2. Next Macronutrients and Micronutrients are listed

1. Some macronutrients have to be broken out and stated clearly

   1. Saturated Fat and Trans fat

   2. Dietary Fiber, Total Sugar, and Added Sugars

2. Macronutrients are measured in grams

3. Micro nutrients are measured in milligrams or micrograms (microgram is smallest)

3. Then we have the column of the % Daily Value

1. % Daily Value is based on a 2,000 calorie diet - Why was a 2000 calorie diet chosen?

   1. Self reported data calculated to an average of 2,350 calories

   2. The committee rounded down to an even number

   3. % Daily Value is based on the US RDA (US Recommended Daily Allowance)

      1. What is the history of the US RDA?

         1. Based on National Academy of Sciences in 1968 and USDA and HHS collaboration to create the Dietary Guidelines for Americans

         2. It was revised over time including the 1979 Surgeon General’s Report on Health Promotion and Disease Prevention, and a task force by American Society for Clinical Nutrition

         3. For the 1985 edition, they formed a Federal advisory committee (made up of non federal scientific experts)

         4. Every 5 years they review and revise Guidelines based on nutrition-related science advancements

What you need to know

1. Although the Dietary Guidelines for Americans have more detailed information for specific age groups, nutrition labels are still super broad recommendations

2. Nutrition Data Sheets were developed to be a communication tool and a starting point for consumers to make more informed decisions.

3. The rounded numbers were meant to provide consumers with a reference point, not provide individual health advice

4. % Daily Value Conclusion

   1. The percentages can me misleading because the 2,000 calorie diet isn’t really representative of what we eat AND the numbers from dietary guidelines only match adult (non pregnant or breastfeeding) recommendations.

5. This feeds into a mentality of each day can be labeled healthy or unhealthy and the goal is to line up as many healthy days in a row as possible

6. Remember that we are all unique, even if you want to use the some of the information from the labels remember that this is a tool for the general population, so it’s not specifically made for you. One size fits all truly doesn’t fit anybody