Understanding the New Nutrition Facts Label
Today is a BIG day for Americans, because for the first time since 1993 the Food and Drug Administration has announced changes that will be made to the nutrition facts label in the next two to three years. The changes in the nutrition facts label incorporate evidence-based recommendations from the Academy of Nutrition and Dietetics and its associated registered dietitian nutritionists (RDNs) in order to help Americans make informed and nutritious decisions. Here is a breakdown of the changes made, and how you can incorporate them into your every day lifestyle:
Overall Refined Look:
The total calories, serving sizes, and footnote explaining the percent daily values will become much more visible, in order to increase awareness of the nutrition contents.
Serving Size
Serving size will now reflect what is typically consumed, rather than what a food or beverage company designates as the portion size. This is to prevent consumers from having to multiply or “guestimate” serving sizes. The components of the nutritional facts label will change proportionally to the newly increased or decreased serving size. For instance, the serving size of soft drinks is 8 oz, but the individual cans Americans typically consume are 12 oz. Therefore, the serving size of soft drinks will now change to 12 oz, so the amounts of calories, fat, sugar, etc. per the 12 oz serving will now be increased on the nutrition facts label. The new portion sizes don’t reflect recommended portion sizes, so for information on proper portion sizes use MyPlate or information from the Academy of Nutrition and Dietetics.
Vitamins and Minerals
Vitamins A and C will no longer be listed because Americans consume these vitamins in adequate amounts. Instead, vitamin D and potassium will be listed because of their important roles in bone and heart health, and overall inadequate consumption by Americans.
Calories from Fat
Calories from fat has been removed because the original calories from fat did not distinguish from different types of fat. Research has shown consumption of polyunsaturated and monounsaturated fats are protective against heart disease, while consumption of saturated and trans fats may increase risk of heart disease. For a full breakdown of the types of fat in the product, look under the total fat category. Instead of amount of fat, focus on types of fat; opt for foods high in poly and monounsaturated fat, and low or without saturated and trans fat.
Added Sugars
Amount of added sugar will be added as a subcategory in total sugars, in order to help distinguish sugars from naturally occurring carbohydrates in the food, such as lactose in milk and yogurt, versus sugar added during processing, such as high fructose corn syrup. This is in accordance with the 2015 Dietary Guidelines which recommend that the every-day diet should be no more than 10% added sugar. This is in order to encourage that the 90% of the diet comes from nutrient-dense foods, such as whole grains, fruits, vegetables, and poly and monounsaturated fat.
Percent Daily Values
Percent daily values are the average level of nutrients for an individual who consumes 2,000 calories a day. So, if a nutrition facts label has a 5% daily value for sodium, then that means that product provides 5% of the total sodium that individual should eat for the day. Now, daily values will reflect the entire day instead of a meal or snack. Choose foods with 20% or higher daily values of vitamins, minerals, and fiber, and foods with a lower than 5% daily value for sodium and added sugars.
Changes in Sodium
The percent daily values will change from 2400 mg of sodium recommended per day to 2300 mg of sodium recommended per day, though research supports decreasing sodium to 1500 mg of recommended sodium per day.
Changes in Fiber
The percent daily values will incorporate the changes made to fiber recommendations, which have been increased to 28 grams/day. By July 26, 2018 (or 2019 for smaller food and beverage companies), these changes will be implemented for foods with nutrition labels. For any questions or concerns about interpreting the new nutrition facts label, be sure to ask a registered dietitian (RD) or registered dietitian nutritionist (RDN).