The food label was revamped in 1994, thanks to regulations from the Food and Drug Administration and the U.S. Department of Agriculture. As a result, you get:

easy-to-read nutrition information required on almost every packaged food

Daily Values, which show how a serving of food fits into a total day's diet
serving sizes that are closer to the amounts most people actually eat than previous labeling nutrition claims that mean the same on every product voluntary information for the most commonly eaten fresh fruits and vegetables, and raw fish and cuts of meat. This information may appear on posters or in brochures in the same area as the food.

Get the Facts

The main draw is the "Nutrition Facts" panel, which gives information about nutrients people are most concerned about today. For example, the panel gives the lowdown on fat, saturated fat, and cholesterol because of their link to heart disease. (See "On the Teen Scene: Good News About Good Nutrition" in the April 1992 FDA Consumer.)

You may find particularly useful information about nutrients that teenagers especially need. For instance, girls, who often eat fewer calories than boys, sometimes don't get enough calcium and iron, so they can use the label to help them choose foods that give a good supply of those nutrients. Girls also have special needs for these nutrients: Consumption of milk and other products containing calcium in teen years may help prevent osteoporosis later in life; extra iron is sometimes needed to replace what's lost during menstruation.

Almost everyone wants to know about calorie content. For sports-minded teens, getting enough calories may be the concern, while those who tend to be overweight may want to reduce their calorie intake. The food label can help because it almost always will list the calories in a serving of food.

Daily Values

The amount of nutrients in a food is given in one or two ways: in grams (or milligrams) or as a percentage of the Daily Value, a new label reference tool.

The %Daily Value shows how a serving of food fits in with current recommendations for a healthful daily diet. These reference numbers--called Daily Values--are based on the government's Dietary Guidelines; for example, one guideline recommends restricting fat intake to 30 percent or less of calorie intake.

The government has set 2,000 calories day as the basis for calculating %Daily Values. Of course, not everyone eats this amount. Teen-age girls often average 2,200 calories a day, while some teen-age boys may eat 2,500 or more calories day.

Whatever your calorie intake, you still can use the %Daily Values on the label to get a general idea of how a serving of food fits into the total daily diet.

The goal is to eat about 100 percent of the Daily Value for each nutrient each day. For nutrients that may be related to health problems--such as fat, saturated fat, and sodium--100 percent should be the upper limit. For other nutrients that are often needed to maintain good health and which may be in short supply--such as fiber and calcium--the goal is to eat at least 100 percent.

A good rule of thumb: If the Daily Value listed on the panel is 5 or less, the food contributes a small amount of that nutrient to the diet

Nutrient Claims

You can easily spot foods offering the kind of nutritional benefits you want by looking for claims on the package. (See accompanying article.)

The government has set strict definitions for 12 "core" terms:

free
reduced
lean
less
light
extra lean
low
fewer
high
more
good source
healthy
These terms can be used only if the food meets certain criteria, so when you see them, you can believe them.

Health Claims

Another type of claim, the health claim, also can alert you to nutritious foods. FDA has approved 10 claims. They show a link between:

calcium and a lower risk of osteoporosis. The claim must state that regular exercise and a healthy diet with enough calcium helps teen and young adult white and Asian women maintain good bone health and may reduce their high risk of osteoporosis later in life.
fat and a greater risk of cancer
saturated fat and cholesterol and a greater risk of heart disease
fiber-containing grain products, fruits and vegetables and a reduced risk of cancer
fruits, vegetables and grain products that contain fiber and a reduced risk of heart disease
sodium and a greater risk of high blood pressure
fruits and vegetables and a reduced risk of cancer
folic acid and a decreased risk of neural tube defects in fetuses. Neural tube malformations are serious birth defects that cause disability or death. (See "How Folate Can Help Prevent Birth Defects" in the September 1996 FDA Consumer.)
dietary sugar alcohols and a reduced risk of cavities
soluble fiber from whole oats, as part of a diet low in saturated fat and cholesterol, and a reduced risk of heart disease.

The food label won't tell you what foods to eat--that's your decision--but it will help you find foods with the kinds of nutritional benefits you want.

Also, many fast-food places voluntarily offer nutrition information about their foods. The information is often available on request. Many of these restaurants now offer low-fat choices, including lettuce salads and low-fat entrees.