Interactive Tools

• Calorie Counter
• Nutrition Label Reader
• Portion Distortion
• BMI Calculator

Click the question mark to the right of the item you would like more information about.

Please scroll down to read more about each question mark in the nutrition label

Serving Size: Size matters!

Pay attention to the serving size and the number of servings in the package. Ask yourself, "How many servings do I really eat?" Then multiply the rest of the nutrition information by that number.

Calories: BEWARE!

Many Americans consume more calories than they need. The general rule to calories per serving is; 40 Calories = low, 100-300 Calories = moderate, and 400 Calories = high. But it is the quality of calories that really matters.

Fat:

Saturated fat and trans fat are linked with heart disease and high blood pressure. Choose fresh, unpackaged foods to eat as few of these fats as possible. Unsaturated fats are the "good" fats.

Cholesterol:

Cholesterol blocks arteries and is most common in foods from animal sources. Increase your consumption of lean, light colored meats, and cholesterol-free foods.

Sodium:

Sodium gives food flavor and texture, but too much may lead to high blood pressure. Canned soups, deli meats and frozen foods are often very high in sodium. Cut down by eating fresh food, choosing low sodium products, and cooking with little or no salt.

Carbohydrates:

Carbohydrates are a vital part of our diet, and come in countless forms. Here, let color be your guide. Choose fewer white breads, cereals, and pastas, and more dark wheat and whole grain carbs to give your body the nutrients it needs.

Fiber:

Most of us do not consume enough fiber. Adults need 25 grams per day, and kids need their age plus 5 grams. Fruits, vegetables and whole grains are a great natural source of fiber.

Protein:

Most Americans, even those on vegetarian diets, get more protein than their body requires. Skinless white meat chicken, fish and beans are a great source of lean protein.