Learn how to read food labels
Here are tips to keep in mind when reading food labels.
Remember: Always compare the serving size listed to your
actual portion.
1
Find the
serving size.
Nutrition Facts
Serving Size 15 crackers (30g)
Servings Per Container about 14
Calories 130
Total Fat 3g 5%
Saturated Fat 0g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 22g 7%
Dietary Fiber 2g 8%
Sugars 3g
Protein 3g –
Vitamin A 0%
Vitamin C 0%
3
Compare the
serving size listed
to your actual
portion.
2
Locate the
total carbohydrate
in one serving.
(Sugars are
included in this
number, so you do
not need to count
them separately.)
4
Count the grams
of carbohydrate
or the number
of carbohydrate
choices. In this
example, 10 crackers
would have about
15 grams of carb and
equal 1 carb choice.
When a nutrition label is not available, often you
can nd the information online.
1. Locate the name of the company that produced
or packaged the food, then visit its website.
2. Refer to a reliable website that provides
nutrition information, such as:
a. Calorie King (www.calorieking.com)
b. The USDA National Nutrient Database
(http://www.nal.usda.gov/fnic/foodcomp/search)
c. MyFoodAdvisor
(http://tracker.diabetes.org/explore)
The number of carbohydrate choices you
need depends on your body size, activity
level and weight-management goals.
Carbohydrate choices
and portion sizes
t A “carbohydrate choice” is
a portion of food, like a slice
of bread, that has 15 grams of
carbohydrate (1 carbohydrate
choice = 15 grams of
carbohydrate).
The total carbohydrate from any
food has about the same eect
on blood glucose.
t Small portions of sweets or
sugar can occasionally be used
in place of other
carbohydrate-
containing food.
t Measure or weigh
foods to learn
what common
portion sizes look
like. If you do
not have access
to a scale or measuring cups,
refer to these hand-estimated
illustrations.
3. Visit the home page of your preferred search
engine (like Google or Bing) and enter the key
words “nutrition information for ____ (the name
of the food you are looking for)” in the search
window.
4. Download a nutrition app onto your cell phone
such as:
a.
MyFitnessPal
(http://www.mytnesspal.com/mobile)
5. Check out your favorite chain restaurant’s nutrition
information on their website so you can stick to
your plan when you are eating away from home.
Determine carbohydrate choices online
Learn how to read food labels
Here are tips to keep in mind when reading food labels.
Remember: Always compare the serving size listed to your
actual portion.
1
Find the
serving size.
Nutrition Facts
Serving Size 15 crackers (30g)
Servings Per Container about 14
Calories 130
Total Fat 3g 5%
Saturated Fat 0g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 22g 7%
Dietary Fiber 2g 8%
Sugars 3g
Protein 3g –
Vitamin A 0%
Vitamin C 0%
3
Compare the
serving size listed
to your actual
portion.
2
Locate the
total carbohydrate
in one serving.
(Sugars are
included in this
number, so you do
not need to count
them separately.)
4
When a nutrition label is not available, often you
can nd the information online.
1. Locate the name of the company that produced
or packaged the food, then visit its website.
2. Refer to a reliable website that provides
nutrition information, such as:
a. Calorie King (www.calorieking.com)
b. The USDA National Nutrient Database
(http://www.nal.usda.gov/fnic/foodcomp/search)
c. MyFoodAdvisor
(http://tracker.diabetes.org/explore)
The number of carbohydrate choices you
need depends on your body size, activity
level and weight-management goals.
Carbohydrate choices
and portion sizes
t A “carbohydrate choice” is
a portion of food, like a slice
of bread, that has 15 grams of
carbohydrate (1 carbohydrate
choice = 15 grams of
carbohydrate).
The total carbohydrate from any
food has about the same eect
on blood glucose.
t Small portions of sweets or
sugar can occasionally be used
in place of other
carbohydrate-
containing food.
t Measure or weigh
foods to learn
what common
portion sizes look
like. If you do
not have access
to a scale or measuring cups,
refer to these hand-estimated
illustrations.
3. Visit the home page of your preferred search
engine (like Google or Bing) and enter the key
words “nutrition information for ____ (the name
of the food you are looking for)” in the search
window.
4. Download a nutrition app onto your cell phone
such as:
a.
MyFitnessPal
(http://www.mytnesspal.com/mobile)
5. Check out your favorite chain restaurant’s nutrition
information on their website so you can stick to
your plan when you are eating away from home.
Determine carbohydrate choices online
Carbohydrate choices and
portion sizes
rA “carbohydrate choice” is a
portion of food, such as a
1-ounce slice of bread, that has
15 grams of carbohydrate (1
carbohydrate choice = 15
grams of carbohydrate).
The idea is that total
carbohydrate from any food
often has a similar eect on
blood glucose levels.
rSmall portions of sweets or
sugar can occasionally be used
in place of other
carbohydrate-
containing food.
rMeasuring or
weighing foods
can help you
learn what
common portion sizes look
like. If you do not have access
to a scale or measuring cups,
refer to these hand-estimated
illustrations.
Determine carbohydrate choices online
When a nutrition label is not available, often you
can nd the information online.
1. Locate the name of the company that produced
or packaged the food and visit its website.
2. Refer to a reliable website that provides
nutrition information, such as:
a. Calorie King (www.calorieking.com)
b. The USDA National Nutrient Database
(http://www.nal.usda.gov/fnic/foodcomp/search)
c. MyFoodAdvisor
(http://tracker.diabetes.org/explore)
3. Download a nutrition app onto your cell
phone:
a. For a list of apps, visit http://www.dce.org/
public-resources/diabetes/
4. Check out your favorite chain restaurant’s
nutrition information on their website so you
can stick to your plan when you eat away
from home.
Learn how to read food labels
Here are tips for reading food labels.
Remember: Always compare the serving size listed to your
actual portion.
Learn how to read food labels
Here are tips to keep in mind when reading food labels.
Remember: Always compare the serving size listed to your
actual portion.
1
Find the
serving size.
Nutrition Facts
Serving Size 15 crackers (30g)
Servings Per Container about 14
Calories 130
Total Fat 3g 5%
Saturated Fat 0g
Cholesterol 0mg 0%
Sodium 160mg 7%
Total Carbohydrate 22g 7%
Dietary Fiber 2g 8%
Sugars 3g
Protein 3g –
Vitamin A 0%
Vitamin C 0%
3
Compare the
serving size listed
to your actual
portion.
2
Locate the
total carbohydrate
in one serving.
(Sugars are
included in this
number, so you do
not need to count
them separately.)
4
Count the grams
of carbohydrate
or the number
of carbohydrate
choices. In this
example, 10 crackers
would have about
15 grams of carb and
equal 1 carb choice.
When a nutrition label is not available, often you
can nd the information online.
1. Locate the name of the company that produced
or packaged the food, then visit its website.
2. Refer to a reliable website that provides
nutrition information, such as:
a. Calorie King (www.calorieking.com)
b. The USDA National Nutrient Database
(http://www.nal.usda.gov/fnic/foodcomp/search)
c. MyFoodAdvisor
(http://tracker.diabetes.org/explore)
The number of carbohydrate choices you
need depends on your body size, activity
level and weight-management goals.
Carbohydrate choices
and portion sizes
t A “carbohydrate choice” is
a portion of food, like a slice
of bread, that has 15 grams of
carbohydrate (1 carbohydrate
choice = 15 grams of
carbohydrate).
The total carbohydrate from any
food has about the same eect
on blood glucose.
t Small portions of sweets or
sugar can occasionally be used
in place of other
carbohydrate-
containing food.
t Measure or weigh
foods to learn
what common
portion sizes look
like. If you do
not have access
to a scale or measuring cups,
refer to these hand-estimated
illustrations.
3. Visit the home page of your preferred search
engine (like Google or Bing) and enter the key
words “nutrition information for ____ (the name
of the food you are looking for)” in the search
window.
4. Download a nutrition app onto your cell phone
such as:
a.
MyFitnessPal
(http://www.mytnesspal.com/mobile)
5. Check out your favorite chain restaurant’s nutrition
information on their website so you can stick to
your plan when you are eating away from home.
Determine carbohydrate choices online
The number of carbohydrate choices you need
depends on your body size, activity level and
weight-management goals. An RD or RDN can
help you determine the appropriate amount
of carbs for you. Visit www.eatright.org
to nd an RD/RDN near you.
Count the grams
of carbohydrate
or the number
of carbohydrate
choices. In this
example, 10 crackers
have about 15 grams
of carb and equal
1 carb choice.