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Quick Guide to Reading Labels

Food labels contain a wealth of nutritious facts that most consumers overlook or do not take the time to read. The ingredients in the product is very important for a number of reasons. A consumer may be allergic to an ingredient that is not visable in the product.

To get a better understanding of what the label says and what it means is listed below.

What Label Says
What it Means
High ProteinMust contain at least 10 grams of protein per serving
Sugar Free Less than .5 grams of sugar per serving
Light for Fat50% less fat than a comparable product
Light for Calories33% less than comparable product and 50% less fat
Light for Sodium50% less than a comparable product
Low-Fat3 or less grams per serving
Low-Calorie40 or less calories per serving
Low-Sodium140 milligrams or less per serving
Low-Cholesterol20 milligrams or less per serving
Low-Saturated Fat 1 gram or less per serving
Good Source of NutrientContains 10 to 19% of the RDA for Nutrient
"Free"Contains none or a scarce amounts of the nutrient such as fat, cholesterol, sodium, sugar or calories
HighContains at least 20% of the RDA for a nutrient
HealthyLow in fat, saturated fat and sodium. Must provide 10% of RDA for Vitamin A, C, Calcium, Iron, Protein, or Fiber
LeanMeat, protein, seafood or game meat that has per 3 ounces, less than 5 grams of total fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

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