Understanding food labels for Teens

28 Jun Understanding food labels for Teens

Adolescents in general need 2000 calories per day
Males: 2800 calories /day
Females 2200 calories /day
Balanced Diet Total calories per day
Carbohydrates preferably complex carbohydrates: 45% to 65%
Fat 25% -35%
Protein 10- 30%
Percentage daily value (%DV): It is the percentage of the daily value of the nutrient in a serving of a food
Daily Value (DV) are the reference amounts expressed in grams, milligrams or micrograms of nutrients to consume or not exceed per day.

Less than or equal to 5% of DV is low
Greater or equal to 20% of DV is high
Upper limit for DV for saturated fat is 20 g which is 100% DV
Lower limit or eat at least the DV of dietary fiber is 28 g
Sodium: greater than 20% DV of sodium is high
Upper limit for DV for sodium is 2300mg =100% DV)
Upper limit for added sugars less than 50 g which is 100% of DV
Eat at least
Vit D: 20 mcg which is 100% DV
Calcium 1300 mg = 100% DV
Iron 18 mg =100% DV
Potassium 4700 mg =100% DV
Choose food that are
Higher in % DV for dietary fiber, vit D calcium, iron and potassium
Lower in % DV for saturated fat, sodium and added sugars