Calories, Calories From Fat and Percent Daily Values

This part of a food label provides calories per serving and calories that come from fat. If you need to know total number of calories you eat every day or number of calories that come from fat, this section provides that information. Remember that this part of label doesn't tell you whether you are eating saturated or unsaturated fat.

On right side of a food label, you'll see a column that lists percentages. These percentages refer to percent daily values (%DV). Percent daily values tell you how much of something, whether it's fat, sugar or vitamin A, one serving will give you compared to how much you need for entire day. It will help you gauge percentage of a nutrient requirement met by one serving of product. One way to use this section of label is when you comparison shop. For example, if you're concerned with sodium, you can look at two foods and choose food with lower % DV. Are you trying to eat a low-fat diet? Look for foods that have a lower percent daily value of fat.

The %DV is based on how much or how little of key nutrients you should eat whether you eat 2,000 or 2,500 calories a day. So if you eat a 2,000-calorie diet, you should eat less than 65 grams of fat in all foods you eat for day. If you're eating 12 grams of fat in your one serving of macaroni and cheese (remember that's one cup), you can calculate how much fat you have left for day. You can use bottom part of food label in white to compare what you are eating to % DV you're allowed for that nutrient, whether it's fat, sodium or fiber. If you need more or less than 2,000 or 2,500 calories, you'll need to adjust this accordingly.

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

1. Accurately define your present situation and access your health "risks". Are you eating a healthy diet? Are you getting enough exercise and good quality sleep? What are consequences if you DON'T change? Weigh benefits of healthier living vs potential risks such as increased cost, inconvenience or discomfort.

2. What do you stand to gain if you change your present circumstances? Assess "up-side" potential. Too often we look only at "downside" risk and forget benefits. What good things might happen if you take risk and win?

3. Limit "down-side" if you happen to make a wrong decision. Don't continue down a path if it does not produce results. This is especially important when following weight loss programs. If pounds are not coming off or if weight loss is only temporary, find a new program! You not only want to lose weight, but want to sustain weight loss for as long as possible. Take steps to ensure this will happen. Clear, concise, realistic objectives will definitely help.

4. Reduce your risk by being smart! Understand situation and seek advice of experts in field of health and nutrition. This includes finding and forming partnerships to receive support and get good advice.

5. Have a fall-back position. If decision you make fails to produce desired results, be prepared to take a long, hard look at circumstances and be prepared to change what you are doing.

Everything in life involves some element of risk. Driving your car, meeting someone new, crossing street...but we do them every day. Winners in life are willing to accept risk and continue on their way! Get involved, be smart about how you play game, come prepared for a few failures along way, but don't quite. You will reap benefits for your effort and live a happier and healthier life. I like to remember words of great Winston Churchill when he said, "Never, never, never give up!"

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.