Information provided by Cornell Cooperative Extension of Monroe County, N.Y. (585) 461-1000

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In May of 1994, the federal government began enforcing the Nutrition Education Labeling Act. It standardizes and regulates the nutrition information that appears on a food product label, from serving size to fat content to health claims to ingredients. With these changes it is now easier and quicker to find out what you're really buying and how to used this information to help you plan healthier meals. Here's a quick tour of a typical label:

1. The Food and Drug Administration now allows claims linking a nutrient or food to the risk of a disease or health related condition. Only seven health messages are allowed, among them are calcium and osteoporosis, fat and cardiovascular disease, fiber and cancer, and sodium and high blood pressure. This will eliminate false claims of health benefits.

2. When you see terms like low fat or high fiber, you can believe them. The government has set strict definitions for 11 terms than can be used to describe a food's nutrient content: free, reduced, lean, less, light, extra lean, low, fewer, high, more, and good source.

3. The new serving sizes are more consistent across product lines so you can easily compare the nutrient qualities of similar foods. Also, the serving sizes are closer to the amounts people really eat. No more 1/4 cup servings of breakfast cereal!

4. The list of nutrients has changed. New to the Nutrition Facts list are saturated fat, cholesterol, dietary fiber, and sugars, while thiamin, riboflavin, and niacin are out. Sodium and iron content are still required.

5. The amount of certain nutrients in a food now is expressed in two ways -- in terms of the amount by weight per serving (grams per cup for example) and as a percentage of the Daily Value, a new reference tool. By using "Percent Daily Value" you can determine whether a food contributes a lot or a little of a particular nutrient, and you can compare different foods without needing to do calculations. Look to see whether the nutrients most of us need more of (carbohydrates, fiber, certain vitamins and minerals) have high percentages. Look to see whether the nutrients most of us need less of (fat, saturated fat, cholesterol, and, for some, sodium) have low percentages. The goal is to choose foods that together give you close to 100% of each nutrient for a day, or average about 100% a day over several days.

6. The Percent Daily Values on the Nutrition Facts panel are based on 2000 calories per day, about right for most moderately active women, teen girls, and sedentary men. Others will need to eat more or less, depending on age, height, weight, and activity level. A physician, dietician, or nutritionist can help you figure out your calorie needs.

The new nutrition label can be a valuable tool, whether you're looking to eat more healthfully, reduce your risk for a disease, or avoid an ingredient you may be allergic to. The information is there in black and white.