Glossary of nutritional labels
Glossary of Nutritional Fact Labels
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Contents
A
In medicine, the state of having the right amount of acid
and base in the blood and other body fluids. Keeping a
normal acid-base balance is important for the body to
work the way it should. Also called acid-base equilibrium.
A large organic molecule that is the basic building block
of proteins. There are 20 different amino acids that link
together in various order to form proteins. The order of
amino acids is determined by the genetic sequence.
A substance that protects cells from the damage caused
by free radicals (unstable molecules made by the process
of oxidation during normal metabolism). Free radicals may
play a part in cancer, heart disease, stroke, and other
diseases of aging. Antioxidants include beta-carotene,
lycopene, vitamins A, C, and E, and other natural and
manufactured substances.
C
A unit commonly used to measure energy content of
foods and beverages as well as energy use (expenditure)
by the body. A calorie is equal to the amount of energy
(heat) required to raise the temperature of 1 gram of water
1 degree centigrade. Energy is required to sustain the
body’s various functions, including metabolic processes
and physical activity. Carbohydrate, fat, protein, and
alcohol provide all of the energy supplied by foods
and beverages.
The balance between calories consumed through eating
and drinking and calories expended through physical
activity and metabolic processes.
One of three macronutrients in food that provide calories,
or “energy” for the body. There are several types of
carbohydrate: sugars, sugar alcohols, starches, and
dietary fiber.
Heart disease as well as diseases of the blood vessel
system (arteries, capillaries, veins) that can lead to heart
attack, chest pain (angina), or stroke.
The membrane surrounding a cell that separates the cell
from its external environment and regulates the transport
of materials entering and exiting the cell. It consists of a
phospholipid bilayer and associated proteins.
A natural sterol present in all animal tissues. Free
cholesterol is a component of cell membranes and
serves as a precursor for steroid hormones (estrogen,
testosterone, aldosterone), and for bile acids. Humans
are able to synthesize sufficient cholesterol to meet
biologic requirements, and there is no evidence for a
dietary requirement for cholesterol.
Cholesterol that travels in the serum of the blood as
distinct particles containing both lipids and proteins
(lipoproteins). Also referred to as serum cholesterol.
There are two kinds of lipoproteins: high-density
lipoprotein (HDL) cholesterol and low-density lipoprotein
(LDL) cholesterol.
Cholesterol found in foods of animal origin, including meat,
seafood, poultry, eggs, and dairy products. Plant foods
(such as beans, fruits, grains, nuts, peas, seeds, vegetables,
and vegetable oils) do not contain dietary cholesterol.
D
The amount of a nutrient (in grams, milligrams, or
micrograms) recommended per day for Americans
4 years of age and older. The Nutrition Facts Label lists
the Daily Values for some key nutrients. These are given
for both a 2,000 and 2,500 calorie daily diet.
A disorder of metabolism—the way the body uses
digested food (specifically carbohydrate) for growth and
energy. In diabetes, the pancreas either produces little or
no insulin (a hormone that helps glucose, the body’s main
source of fuel, get into cells), or the cells do not respond
appropriately to the insulin that is produced, which causes
too much glucose to be released in the blood. The three
main types of diabetes are type 1, type 2, and gestational
diabetes. If not controlled, diabetes can lead to serious
complications.
An eating plan designed to increase intake of foods
expected to lower blood pressure while being heart
healthy and meeting nutrient recommendations. It is
available at specific calorie levels. It was adapted from
the dietary pattern developed for the DASH research
trials. In the trials, the DASH dietary pattern lowered blood
pressure and low-density lipoprotein (LDL) cholesterol
levels, resulting in reduced cardiovascular disease risk.
The DASH Eating Plan is low in saturated fats and rich in
potassium, calcium, and magnesium, as well as dietary
fiber and protein. It also is lower in sodium than the typical
American diet, and includes menus with two levels of
sodium, 2,300 and 1,500 mg per day. It meets the Dietary
Reference Intakes for all essential nutrients and stays
within limits for overconsumed nutrients, while allowing
adaptable food choices based on food preferences, cost,
and availability.
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E
A beverage that contains caffeine as an ingredient, along
with other ingredients, such as taurine, herbal supplements,
vitamins, and added sugars. It is usually marketed as a
product that can improve perceived energy, stamina,
athletic performance, or concentration.
The addition of specific nutrients (i.e., iron, thiamin,
riboflavin, and niacin) to refined grain products in order to
replace losses of the nutrients that occur during processing.
Enrichment of refined grains is not mandatory; however,
those that are labeled as enriched (e.g., enriched flour)
must meet the standard of identity for enrichment set by
FDA. When cereal grains are labeled as enriched, it is
mandatory that they be fortified with folic acid.
A protein that speeds up chemical reactions in the body.
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F
Foods designed for ready availability, use, or consumption
and sold at eating establishments for quick availability
or take-out. Fast food restaurants also are known as
quick-service restaurants.
Fatty acids that have one double bond and are usually
liquid at room temperature. Plant sources rich in
monounsaturated fats include vegetable oils (e.g., canola,
olive, high oleic safflower and sunflower), as well as nuts.
Fatty acids that have two or more double bonds and are
usually liquid at room temperature. Primary sources are
vegetable oils and some nutsand seeds. Polyunsaturated
fats provide essential fats such as n-3 and n-6 fatty acids.
Fatty acids that have no double bonds. Saturated fats are
usually solid at room temperature. Major sources include
animal products (e.g., meats and dairy products) and
tropical oils (e.g., coconut and palm oils).
Fats that are usually not liquid at room temperature. Solid
fats are found in animal foods, except for seafood, and
can be made from vegetable oils through hydrogenation.
Some tropical oil plants, such as coconut and palm, are
considered as solid fats due to their fatty acid composition.
Solid fats contain more saturated fats and/or trans fats
than liquid oils (e.g., soybean, canola, and corn oils), with
lower amounts of monounsaturated or polyunsaturated
fatty acids. Common fats considered to be solid fats
include: butter, beef fat (tallow), chicken fat, pork fat (lard),
shortening,coconut oil, palm oil and palm kernel oil. Foods
high in solid fats include: full-fat (regular) cheeses, creams,
whole milk, ice cream, marbled cuts of meats, regular
ground beef, bacon, sausages, poultry skin, and many
baked goods made with solid fats (such as cookies,
crackers, doughnuts, pastries, and croissants).
One of three macronutrients in food that provide calories,
or “energy,” for the body. There are two types of fat:
saturated and unsaturated.
Unsaturated fatty acids that are structurally different from
the unsaturated fatty acids that occur naturally in plant
foods. Sources of trans fat include partially hydrogenated
vegetable oils used in processed foods (e.g., desserts,
microwave popcorn, frozen pizza, some margarines, and
coffee creamer). Trans fats also are present naturally in
foods that come from ruminant animals (e.g., cattle and
sheep), such as dairy products, beef, and lamb.
Dietary fiber consists of non-digestible carbohydrates and
lignin that are intrinsic and intact in plants (i.e., the fiber
naturally occurring in foods).000 calorie diet.
A method of grouping similar foods for descriptive and
guidance purposes. Food groups are defined as vegetables,
fruits, grains, dairy, and protein foods. Some of these
groups are divided into subgroups, such as dark-green
vegetables or whole grains, which may have intake goals
or limits. Foods are grouped within food groups based on
their similarity in nutritional composition and other dietary
benefits. For assignment to food groups, mixed dishes are
disaggregated into their major component parts.
The deliberate addition of one or more essential nutrients
to a food, whether or not it is normally contained in the
food. Fortification may be used to prevent or correct a
demonstrated deficiency in the population or specific
population groups; restore naturally occurring nutrients
lost during processing, storage, or handling; or to add a
nutrient to a food at the level found in a comparable
traditional food. When cereal grains are labeled as enriched,
it is mandatory that they be fortified with folic acid.
All fresh, frozen, canned, and dried fruit but not fruit juice.
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G
A simple form of sugar that acts as the body’s fuel. It is
produced when foods are metabolized in the digestive
system and carried by the blood to cells for energy.
Grains and grain products with the bran and germ
removed; any grain product that is not a whole-grain
product. Many refined grains are low in fiber but enriched
with thiamin, riboflavin, niacin, and iron, and fortified with
folic acid.
Grains and grain products made from the entire grain
seed, usually called the kernel, which consists of the bran,
germ, and endosperm. If the kernel has been cracked,
crushed, or flaked, it must retain the same relative
proportions of bran, germ, and endosperm as the original
grain in order to be called whole grain. Many, but not all,
whole grains are also sources ofdietary fiber.
H
A state of complete physical, mental, and social well-being
and not merely the absence of disease or infirmity.
Chemicals produced by glands in the body and circulated
in the bloodstream. Hormones control the actions of
certain cells or organs.
A condition, also known as high blood pressure, in which
blood pressure remains elevated over time. Hypertension
makes the heart work too hard, and the high force of the
blood flow can harm arteries and organs, such as the
heart, kidneys, brain, and eyes. Uncontrolled hypertension
can lead to heart attacks, heart failure, kidney disease,
stroke, and blindness. Prehypertension is defined as blood
pressure that is higher than normal but not high enough to
be defined as hypertension.
The ingredient list on a food package is usually located
near the name of the food’s manufacturer and often below
the Nutrition Facts Label. It shows each ingredient in a
food by its common or usual name in descending order
by weight. The ingredient with the greatest contribution
to the product weight is listed first, and the ingredient
contributing the least by weight is listed last.
M
A dietary component that provides energy. Macronutrients
include proteins, fats, carbohydrates, and alcohol.
Foods that come from the flesh of land animals (e.g., all
forms of beef, pork, lamb, veal, goat, and non-bird game)
and birds (e.g., all forms of chicken, turkey, duck, geese,
guineas, and game birds). Organs (such as liver) are also
considered to be meat or poultry.
Any meat or poultry that contains less than 10 g of fat,
4.5 g or less of saturated fat, and less than 95 mg of
cholesterol per 100 g and per labeled serving size, based
on USDA definitions for food label use. Examples include
95% lean cooked ground beef, beef top round steak or
roast, beef tenderloin, pork top loin chop or roast, pork
tenderloin, ham or turkey deli slices, skinless chicken
breast, and skinless turkey breast.
All meat or poultry products preserved by smoking, curing,
salting, and/or the addition of chemical preservatives.
Processed meats and poultry include all types of meat or
poultry sausages (e.g., bologna, frankfurters, luncheon
meats and loaves, sandwich spreads, chorizo, kielbasa,
pepperoni, salami, and Vienna and summer sausages),
bacon, smoked or cured ham or pork shoulder, corned
beef, pastrami, pig’s feet, beef jerky, marinated chicken
breasts, and smoked turkey products.
The set of chemical reactions that occur in living organisms
in order to maintain life, and refers to the way cells
chemically change food so that it can be used to store
or use energy and make the proteins, fats, and sugars
needed by the body.
An essential nutrient, such as a trace mineral or vitamin
that is required by an organism in smaller amounts. All
nutrients other than proteins, carbohydrates, fats, and
water (macronutrients) are micronutrients.
Inorganic substances that are required by the body in
relatively small amounts (also called micronutrients) for
normal growth and activity.
Savory food items eaten as a single entity that include
foods from more than one food group. These foods
often are mixtures of grains, protein foods, vegetables,
and/or dairy. Examples of mixed dishes include burgers,
sandwiches, tacos, burritos, pizzas, macaroni and cheese,
stir-fries, spaghetti and meatballs, casseroles, soups, egg
rolls, and Caesar salad.
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N
A substance in food that contributes to growth and health;
nutrients provide energy, cell building and structural
materials, and agents that regulate body chemistry.
Nutrients include proteins, fats, carbohydrates, vitamins,
minerals, and water.
A characteristic of foods and beverages that provide
vitamins, minerals, and other substances that contribute
to adequate nutrient intakes or may have positive health
effects, with little or no saturated fats, added sugars,
refined starches, and sodium. Ideally, these foods and
beverages also are in forms that retain naturally occurring
components, such as dietary fiber. All vegetables, fruits,
whole grains, seafood, eggs, beans and peas, unsalted
nuts and seeds, fat-free and low-fat dairy products, and
lean meats and poultry—when prepared with little or no
added saturated fats, sugars, refined starches, and
sodium—are nutrient-dense foods. These foods contribute
to meeting food group recommendations within calorie
and sodium limits. The term “nutrient dense” indicates the
nutrients and other beneficial substances in a food have
not been “diluted” by the addition of calories from added
saturated fats, sugars, or refined starches, or by the solid
fats naturally present in the food.
A vitamin, mineral, fatty acid, or amino acid required for
normal body functioning that either cannot be synthesized
by the body at all, or cannot be synthesized in amounts
adequate for good health, and thus must be obtained
from a dietary source. Other food components, such as
dietary fiber, while not essential, also are considered to
be nutrients.
Nutrients that are overconsumed or underconsumed
and current intakes may pose a substantial public
health concern. Data on nutrient intake, corroborated
with biochemical markers of nutritional status where
available, and association with health outcomes are all
used to establish a nutrient as a nutrient of concern.
Underconsumed nutrients, or “shortfall nutrients,” are
those with a high prevalence of inadequate intake either
across the U.S. population or in specific groups, relative
to expert group standards. Overconsumed nutrients are
those with a high prevalence of excess intake either
across the population or in specific groups, relative to
expert group standards.
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O
A condition marked by an abnormally high, unhealthy
amount of body fat.
Fats that are liquid at room temperature. Oils come from
many different plants and some fish. Some common oils
include canola, corn, olive, peanut, safflower, soybean,
and sunflower oils. A number of foods are naturally high
in oils such as nuts, olives, some fish, and avocados.
Foods that are mainly made up of oil include mayonnaise,
certain salad dressings, and soft (tub or squeeze) margarine
with no trans fats. Oils are higher in monounsaturated
or polyunsaturated fats, and lower in saturated fats than
solid fats. A few plant oils, termed tropical oils (including
coconutoil, palm oil, and palm kernel oil), are high in
saturated fats and for nutritional purposes should be
considered as solid fats. Partially hydrogenated oils that
contain trans fats should also be considered as solid fats
for nutritional purposes.
The Percent Daily Value (%DV) on the Nutrition Facts
Label shows how much of a nutrient is in one serving of
the food. The %DVs are based on the Daily Values for key
nutrients, which are the amounts (in grams, milligrams,
or micrograms) of nutrients recommended per day for
Americans 4 years of age and older. The %DV is the
percentage of the Daily Value for each nutrient in one
serving of the food.
Any bodily movement produced by the contraction of
skeletal muscle that increases energy expenditure above
a basal level; generally refers to the subset of physical
activity that enhances health.
The amount of a food served or consumed in one eating
occasion. A portion is not a standardized amount, and the
amount considered to be a portion is subjective and varies.
One of three macronutrients in food that provide calories,
or “energy,” for the body. Proteins are composed of
amino acids and are a major functional and structural
component of every animal cell.
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S
Marine animals that live in the sea and in freshwater lakes
and rivers. Seafood includes fish (e.g., salmon, tuna, trout,
and tilapia) and shellfish (e.g., shrimp, crab, and oysters).
Serving Size on the Nutrition Facts Label is the amount
of food that is customarily eaten at one time and is
determined based on the Reference Amounts Customarily
Consumed (RACC) for foods that have similar dietary
usage, product characteristics, and customarily consumed
amounts for consumers to make “like product”
comparisons.
A mineral and an essential nutrient needed by the human
body in relatively small amounts (provided that substantial
sweating does not occur). Sodium is important for many
body processes, such as fluid balance, muscle contraction,
and nervous system function. Sodium is primarily consumed
as salt (sodium chloride).
Many glucose units linked together into long chains.
Examples of foods containing starch include beans and
peas (e.g., garbanzo beans, kidney beans, lentils, and
split peas), grains (e.g., barley, brown rice, corn, oats,
and wheat), and vegetables (e.g., carrots and potatoes).
A type of carbohydrate that chemically has characteristics
of both sugars and alcohols. Sugar alcohols are found
naturally in small amounts in a variety of fruits and
vegetables and are also commercially produced from
sugars and starch. Commercially produced sugar alcohols
are added to foods as reduced-calorie sweeteners and are
found in many sugar-free and reduced-sugar products.
Composed of one unit (a monosaccharide, such as
glucose or fructose) or two joined units (a disaccharide,
such as lactose or sucrose). Sugars include those
occurring naturally in foods and beverages and those
added to foods and beverages during processing and
preparation.
Syrups and other caloric sweeteners used as a sweetener
in other food products. Naturally occurring sugars such as
those in fruit or milk are not added sugars. Added sugars
are included on the ingredient list on food and beverage
packages. Specific examples of added sugars that can
be listed as an ingredient include: brown sugar, corn
sweetener, corn syrup, dextrose, fructose sweetener,
fruit juice concentrates, glucose, high-fructose corn syrup,
honey, invert sugar, lactose, maltose, malt syrup, maple
syrup, molasses, pancake syrup, raw sugar, sucrose,
trehalose, and turbinado sugar.
Liquids that are sweetened with various forms of added
sugars. These beverages include, but are not limited to,
soda (regular, not sugar-free), fruitades, sports drinks,
energy drinks, sweetened waters, and coffee and tea
beverages with added sugars.
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V
A diverse assortment of foods and beverages across and
within all food groups and subgroups selected to fulfill
the recommended amounts without exceeding the limits
for calories and other dietary components. For example,
in the vegetables food group, selecting a variety of foods
could be accomplished over the course of a week by
choosing from all subgroups, including dark green, red
and orange, legumes (beans and peas), starchy, and
other vegetables.
Organic substances that are required by the body in
relatively small amounts (also called micronutrients) for
normal growth and activity.
Calories and Nutritional Information of Foods
- Calorie Finder - Look for high protein, high fiber, and low calorie foods!!
- Nutrition Database - Comprehensive list of foods with their nutritional values & glycemic load, organized A-Z.
- Glycemic Index of Foods - Database of Glycemic index values of foods organized A-Z.
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