Being a Better Label Reader.

The information on this page has been compiled and edited from previously published articles, by Dr. Connie Guttersen.  The articles are not intended as health advice, nor do they necessarily reflect the views and opinions of the California Olive Committee. Always consult your physician on matters of health and wellness.

by Connie Guttersen, RD PhD.

Look for the Nutrition Facts panel, like the one shown here for ripe olives, to get information about the product's serving size and the amounts of nutrients like fat, sodium, and fiber. Remember all foods fit into a healthy diet as long as you balance your choices. A specific food is neither "good" nor "bad"; rather, it's your total daily diet that counts.

1. Serving sizes are now standard for similar foods. All other information on the label is related to serving size.
2. Calories and Calories from Fat are shown. The non-fat calories include carbohydrate and protein.
3. Total Fat, Monounsaturated, Polyunsaturated and Saturated Fat represent the grams of fat in a single serving. Some products may not have all of these listed.
4. Total Carbohydrate lists the amount in grams per serving.
5. % Daily Value shows how foods fit into a daily diet of 2,000 calories. For example, the % Daily Value column shows the fat in a serving compared to 65 grams of fat - the amount recommended for a 2,000 calorie a day diet.

Visit MyPyramid.gov for more health tips and resources.