3 Ways You’re Misreading Nutrition Facts Labels (Intermediate)

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Many Americans say they check the Nutrition Facts label before buying food, but experts say the label is often misunderstood. Some people assume the chart is simple and exact, yet several parts of it are easier to misuse than they look.

One common mistake involves the % Daily Value. That number shows how much of a recommended daily amount comes from one serving, but it is based on a 2,000-calorie diet. Real calorie needs vary a lot depending on age, size, activity level, and life stage. Instead of treating the percentage as a personal rule, experts suggest using a simple guide: 5% or less means a food is low in a nutrient, while 20% or more means it is high. Most people should look for more fiber, vitamin D, calcium, iron, and potassium and less sodium, saturated fat, and added sugar.

Another problem is that the label is not perfectly precise. Federal rules allow some nutrients we should limit, such as calories, sugar, sodium, and saturated fat, to be up to 20% higher than listed. Naturally occurring nutrients can be as much as 20% lower. Only added nutrients in fortified foods must be exact.

Finally, many shoppers confuse total sugar with added sugar. Total sugar includes natural sugars, such as lactose in milk. Added sugar is the more important number for many people.

Table of Contents

Vocabulary Words List

Nutrition Facts — the official food information panel on a package
misunderstood — not understood in the right way
chart — a small organized display of information
exact — fully precise and correct
misuse — to use in the wrong way
percentage — a number out of one hundred
Daily Value — a standard daily nutrition guide used on labels
recommended — suggested as a good amount
serving — the stated amount of food for one portion
calorie — a unit that measures food energy
vary — to be different from one case to another
activity level — how physically active a person is
life stage — a period of life, such as pregnancy or aging
guide — a helpful rule or direction
fiber — the part of plant foods that helps digestion
vitamin D — an important vitamin for health
calcium — a mineral that supports bones
iron — a mineral needed for healthy blood
potassium — an important mineral for the body
sodium — a mineral often linked to salt
saturated fat — a type of fat people are told to limit
federal — related to the national government
rules — official requirements
listed — written down or shown
naturally occurring — found in food without being added
fortified — having extra nutrients added
shopper — a person buying food or goods
confuse — to mix up two things
total sugar — all sugar in a food, natural and added
added sugar — sugar put into food during processing

Fill In The Blanks Listening Practice

Many Americans say they check the label before buying food, but experts say the label is often . Some people assume the is simple and , yet several parts of it are easier to than they look.

One common mistake involves the % . That number shows how much of a daily amount comes from one , but it is based on a 2,000- diet. Real needs a lot depending on age, size, , and . Instead of treating the as a personal rule, experts suggest using a simple : 5% or less means a food is low in a nutrient, while 20% or more means it is high. Most people should look for more , , , , and and less , , and .

Another problem is that the label is not perfectly precise. allow some nutrients we should limit, such as calories, sugar, , and , to be up to 20% higher than . nutrients can be as much as 20% lower. Only added nutrients in foods must be .