nutrition facts introduction

How to Understand and Use the

Nutrition Facts Label如何理解及其使用 第1部分

第2部分

The Nutrition Facts Label - An Overview:营养成分标签：概述

The information in the main or top section (see #1-4 and #6 on the sample nutrition label below), can vary with each food product; it contains product-specific information (serving size, calories, and nutrient information). 在主或顶端部分章节的信息（见下面的示例营养标签＃1-4和＃6），可随每个食品的不同而改变；它包含产品特定信息（剂量/份量，热量和营养的信息）。The bottom part (see #5 on the sample label below) contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets.标签的底部章节（见样品的标签下方＃5）包含一个每日摄取值（DVS）的为2000和2500卡路里的饮食摄入注释。 This footnote provides recommended dietary information for important nutrients, including fats, sodium and fiber. 本脚注提供推荐的重要营养补充摄入信息，包括脂肪，钠和膳食纤

维。The footnote is found only on larger packages and does not change from product to product.脚注一般是显示在较大包装上，并且不会随产品的更换而改变。

In the following Nutrition Facts label we have colored certain sections to help you focus on those areas that will be explained in detail. You will not see these colors on the food labels on products you purchase.在接下来的成分表中，我们以颜色区分各个章节，以帮助您关注每个细节的解释。当然，您不会在您日常购买的产品上看到这些颜色标志。

1.The Serving Size剂量/分量

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. 当你在营养成分标签看的首先开始的地方，就是包装的，剂量和摄入数量。Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.份量是使之更容易比较类似食物的标准；它们提供是在常见单位，如杯子或件，度量数量之后，比如克数。

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. 该食物包装上的份量/剂量，影响（决定）的热量和所有的营养总值，该数值罗列在标签的上半部。Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more) 请关注份量，特别是在食品包装中显示的剂量。然后自问“我该吃多少？”（比如，标准计量的1/2，标准1份，或者等多）In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the Daily Values as shown in the sample label.在范例标签中，一份的通心粉和奶酪相当于一杯的量，如果你吃完整（可能是2种东西都吃的情况？），你就相当吃了2杯。那双份的卡路里热量和其他的营养成分量，包括范例成分表中显示的每日需求量（这段有段怪，我先研究研究。。）

按照这个表的意思，2份杯摄入的%DV值为显示1份杯量的2倍，咱继续往下研究。。。

2.Calories (and Calories from Fat)卡路里（从脂肪中产生的卡路里）

Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you

consume determines the number of calories you actually eat (your portion amount).卡路里提供衡量你从这份食物中获得多少能量。很多的美国人消耗了比自身推荐需要的摄入营养量更多的卡路里，这不符合建议摄入量的营养数值。标签的热量部分可帮

助您管理你的体重（即增益，输了，或维持。）记住：你消耗摄入的份量多少决定了你实际上吃的热量（你食物部分的数额）。

In the example, there are 250 calories in one serving of this macaroni and cheese. How many calories from fat are there in ONE serving? Answer: 110 calories, which means almost half the calories in a single serving come from fat. What if you ate the whole

package content? Then, you would consume two servings, or 500 calories, and 220 would come from fat.举个例子中，在一份的通心粉和奶酪中有250卡路里。那么在这一份中，来自于脂肪的卡路里有多少？答：110卡，这意味着在这一分食物中，几乎一半的卡路里热量都是来自脂肪。那如果你吃了完整包装的卡路里是多少呢？那么，你将消耗2份，或者500卡，其中220卡来自脂肪。

General Guide to Calories热量常规指南

40 Calories is low 40卡为低值 100 Calories is moderate 100卡为适中值 400 Calories or more is high 400卡及以上为高值

The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet.卡路里常规指南提供了一个当你在看营养成分标签中卡路里值的一般参考。这个指南基于2000卡路里的日常饮食摄入。

Eating too many calories per day is linked to overweight and obesity.每天吃太多的热量直接导致超重和肥胖。

3、4The Nutrients: How Much?营养素：该摄入多少？

(#3 and 4 on sample label):就是在范例标签的#3，#4

Look at the top of the nutrient section in the sample label. It shows you some key

nutrients that impact on your health and separates them into two main groups:看标签的

营养素部分。这是告诉我们和健康有关的关键营养素，并以2部分显示。 Limit These Nutrients

:

The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much. 首先列出的营养成分是一般的美国人吃刚好的量，甚至过多的量。They are identified in yellow as Limit these Nutrients. 它们在示范标签中以黄色标志“限制营养素”（我又给乱起名字了是不？）Eating too much fat, saturated fat, trans fat,

cholesterol, or sodium may increase your risk of certain chronic diseases, like heart

disease, some cancers, or high blood pressure.吃太多的脂肪，饱和脂肪，反式脂肪，胆固醇，钠可能会增加您患某些慢性疾病的风险，如心脏病，某些癌症，或高血压。

Important: Health experts recommend that you keep your intake of

saturated fat, trans fat and cholesterol as low as possible as part of a

nutritionally balanced diet.很重要的：健康专家推荐您坚持摄入和营养均衡饮食部分一样尽可能低，少的摄入饱和脂肪，反式脂肪和胆固醇。

Get Enough of These

:

Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. 大多数美国人在他们的饮食中没有得到足够的膳食纤维，维生素A，维生素C，钙，和铁。They are identified in blue as Get Enough of these Nutrients. 它们在示范标签中以蓝色标志“需要获取足够的营养素”。Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. 食用这些

营养物质可以改善你足够健康，有助于减少一些疾病和病症的风险。For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages (see ). 例如，摄入足够的钙可以减少骨质疏松症的风险，一般情况是脆骨的结果是和一个人的年龄有关（见钙节）。Eating a diet high in dietary fiber promotes healthy bowel function. 食用高纤维饮食提升健康饮食排便功能。Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.此外，饮食中多吃水果，蔬菜和谷物产品，这些含有膳食纤维，特别是可溶性纤维，同时低饱和脂肪和低胆固醇可减少患心脏病的隐患风险。

limit those nutrients you want to cut back on but also to increase those nutrients you need to consume in greater amounts.记住：你不仅只使用营养标签中的“限制摄入”部分来削减，而且当你在消耗更多能量的时候也需要相对应的提升受限营养素量的需求！

5.Understanding the Footnote on the Bottom of the Nutrition Facts Label对营养标签底部的脚注理解

Note the * used after the heading "Daily Value" on the Nutrition Facts label. 请关注“*”的使用，是在营养标签的头条“每日需求量”之后。It refers to the Footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet". 它指的是于在营养标签下方段落的脚注，告知我们：“%DV是基于每人每日摄入2000卡路里

的食物为基础”而定。This statement must be on all food labels. 这项声明适用于所有的标签。But the remaining information in the full footnote may not be on the package if the size of the label is too small. 但如果这个食品外包装太小了，在完整脚注的其他剩余信息可能不会出现在这样的包装上。When the full footnote does appear, it will always be the same. 如果完整的脚注都显示出来，那么一般都是相同的。It doesn't change from product to product, because it shows recommended dietary advice for all Americans--it is not

about a specific food product.它不会因产品变化而变化，因为它标明的是针对所有美国人，这和任何一种食物是否是特定的无关。

Look at the amounts circled in red in the footnote--these are the Daily Values (DV) for each nutrient listed and are based on public health experts' advice. 我们看到脚注中红色划圈的那全部分，这些是给列表中各个营养素的日常摄入值，且是基于公共健康专家的建议。DVs are recommended levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. Note how the DVs for some nutrients change, while others (for

cholesterol and sodium) remain the same for both calorie amounts.当其他（胆固醇和钠）都保持相同的卡路里量时，请注意某些营养素的DVS的变化。

How the Daily Values Relate to the %DVs每日摄入和摄入百分值之间的关系

Look at the example below for another way to see how the Daily Values (DVs) relate to the %DVs and dietary guidance. For each nutrient listed there is a DV, a %DV, and

dietary advice or a goal. If you follow this dietary advice, you will stay within public health experts' recommended upper or lower limits for the nutrients listed, based on a 2,000 calorie daily diet.看下面的范例，说明两者之间的关系和每日的饮食摄入指南。每个营养素都会罗列，DV,%DV,和饮食建议或者达成目标。如果你遵循以上的饮食建议，你摄入的将会保持在公共健康专家推荐的范围量的上限或者下限中，其基础就是每日2000卡路里的饮食摄入。

Examples of DVs versus %DVs

Based on a 2,000 Calorie Diet

Nutrient DV %DV Goal

=

Total Fat 65g

100%DV

=

Sat Fat 20g

100%DV

=

Cholesterol 300mg

100%DV

2400m=

Sodium

g 100%DV

=

Total Carbohydrate 300g

100%DV

=

Dietary Fiber 25g

100%DV At least At least Less than Less than Less than Less than

Upper Limit - Eat "Less than"...上限：需“低于”

The nutrients that have "upper daily limits" are listed first on the footnote of larger labels and on the example above. Upper limits means it is recommended that you stay below - eat "less than" - the Daily Value nutrient amounts listed per day. For example, the DV for Saturated fat (in the yellow section) is 20g. This amount is 100% DV for this nutrient. What is the goal or dietary advice? To eat "less than" 20 g or 100%DV for the day.<

Lower Limit - Eat "At least"...下限：需“至少”

Now look at the section in blue where dietary fiber is listed. The DV for dietary fiber is 25g, which is 100% DV. This means it is recommended that you eat "at least" this amount of dietary fiber per day.现在看列表中蓝色段标志膳食纤维的部分。日常摄入的膳食纤维的DV值是25g,意思是如果你每摄入2000卡路里的食物，就需要有25g的膳食纤维以保证每日的基本健康。

猫自己理解了下：意思就是，这一天如果你需要摄入2000卡路里的膳食摄入，这时候你吃了25g的膳食纤维，那对这一天来说，25g就是这

一天的满足量，已经吃够100%了，不需要再摄入膳食纤维了！如果说，你今天消耗大，摄入需要多，得需要摄入4000卡才能满足身体的消耗需要的话，那么就得吃50g的膳食纤维，确保当天对膳食纤维的营养摄入需求！）

据说哈，菲尔普斯那个飞鱼游啊游啊的，正常训练是就需要保证每天12000卡路里。。。那他得需要多少克的膳食纤维呢，25*6===那换成吃菜得多少斤啊。。。。。小鲸鱼也。。。。 咱继续继续

The DV for Total Carbohydrate (section in white) is 300g or 100%DV. This amount is recommended for a balanced daily diet that is based on 2,000 calories, but can vary, depending on your daily intake of fat and protein.每日需要的碳水化合物的总量DV值（白色段落部分），是300g就能达到每天摄入消耗的正常需要。该数值是基于每日2000卡路里的每日均衡推荐值。但是也会根据你每日摄入的脂肪和蛋白质的不同而变化。 Now let's look at the %DVs.现在来看每日摄入百分比值

6.The Percent Daily Value (%DV):每日摄入百分比值

The % Daily Values (%DVs) are based on the Daily Value recommendations for key

nutrients but only for a 2,000 calorie daily diet--not 2,500 calories. You, like most people, may not know how many calories you consume in a day. But you can still use the %DV as a frame of reference whether or not you consume more or less than 2,000 calories.每日的％值（％DVS）的是根据每日营养中对关键营养素摄入的推荐量，基于在2000卡路里 - 不是2500卡路里的日常饮食。和大多人一样，你，可能不知道一天中你消耗的卡路里到底是多少。但是你就能用这个%DV作为一个参照系统来看你今天消耗的是到底高于还是低于

2000卡热量。

The %DV helps you determine if a serving of food is high or low in a nutrient. Note: a few nutrients, like trans fat, do not have a %DV--they will be discussed later.每日摄入百分值，可以帮助您判定您吃的这份营养品中这份食物摄入的高或者低。注意：在少量的营养品中，像反式脂肪酸，没有%DV标注，后面再讨论这个问题。

Do you need to know how to calculate percentages to use the %DV? No, the label

(the %DV) does the math for you. 你需要知道如何计算并且使用这些百分值么？It helps you interpret the numbers (grams and milligrams) by putting them all on the same scale for the day (0-100%DV). 它可以帮助解释所有的数字（克和毫克)，这些数字是基于是在1个单位天中，将它们放在相同的称重？等级的比例衡量（从0-100%）。The %DV column doesn't add up vertically to 100%. %DV那一栏并不是垂直的加起来就到100%的。Instead each nutrient is based on 100% of the daily requirements for that nutrient (for a 2,000 calorie diet). 而是，每份营养物质是基于每日100%的2000卡路里的食物摄入需求而显示。This way you can tell high from low and know which nutrients contribute a lot, or a little, to your daily recommended allowance (upper or lower).这样你就能看出在你日常的推荐中（上限或下限）哪个营养物质参与贡献的多或者少。

Quick Guide to %DV:

high : 5%DV or less is low and 20%DV or more is

This guide tells you that 5%DV or less is low for all nutrients, those you want to limit (e.g., fat, saturated fat, cholesterol, and sodium), or for those that you want to consume in greater amounts (fiber, calcium, etc). As the Quick Guide shows, 20%DV or more is high for all nutrients.这就说明，在所有营养素中，低于和只有5%DV的那些要么是需要限制的（比如，脂肪，饱和脂肪，胆固醇，钠），要么是那些你想消耗更大数值的（纤维，钙等等）在快速指南中，20%DV或者更高，在所有营养素中都是算高的指标值。 Example: Look at the amount of Total Fat in one serving listed on the sample nutrition label. Is 18%DV contributing a lot or a little to your fat limit of 100% DV? Check the Quick Guide to %DV. 18%DV, which is below 20%DV, is not yet high, but what if you ate the whole package (two servings)? You would double that amount, eating 36% of your daily allowance for Total Fat. Coming from just one food, that amount leaves you with 64% of your fat allowance (100%-36%=64%) for all of the other foods you eat that day, snacks and drinks included.

我们来看范例标签上罗列的的单份营养素中总脂肪量。在你的脂肪完整限度（完整以100%表示）中18%的分值算多还是算少？根据快速检索，18%，属于低于20%的每日摄入百分值，所以不算高，但是如果你吃了完整的一个包装（2份）有摄入算多少呢？应该是双倍的

量，相当于当日允许的脂肪综合量的36%。以上只是来自一种食物，那么你当天可以从其他食物中获取的，允许摄入的脂肪范围只剩下64%，那就是100%-36%=64%，包括零食和饮料。

Using the %DV for:该百分值应用在：

Comparisons: The %DV also makes it easy for you to make comparisons. You can

compare one product or brand to a similar product. Just make sure the serving sizes are similar, especially the weight (e.g. gram, milligram, ounces) of each product. It's easy to see which foods are higher or lower in nutrients because the serving sizes are generally consistent for similar types of foods, (see the at the end) except in a few cases like cereals.

比较：％的DV也很容易让你作出比较。你可以比较一个产品或品牌的类似产品。只要确定的份量都差不多，尤其是每件产品的重量（例如克，毫克，盎司）。这可以很容易地看出哪些食物的营养成分较高或较低的份量，因为分量通常用于同类型相一致的食品，如谷物，

当然除了少数情况下（见底部范例比较 部分）

Nutrient Content Claims: Use the %DV to help you quickly distinguish one claim from another, such as "reduced fat" vs. "light" or "no fat." Just compare the %DVs for Total Fat in each food product to see which one is higher or lower in that nutrient--there is no need to memorize definitions. This works when comparing all nutrient content

claims, e.g., less, light, low, free, more, high, etc.标签中营养素表明：使用%DV帮助你快速辨认物质之间的不同特质（性能，作用相当这样的声明），比如“减脂”对比“轻脂”或者“无脂”。仅仅就用总脂肪的%DV值可以分辨食物之间相互，看看哪一个较高或较低，而无需去记录下定义名称。

Dietary Trade-Offs: You can use the %DV to help you make dietary trade-offs with other foods throughout the day. You don't have to give up a favorite food to eat a healthy diet. When a food you like is high in fat, balance it with foods that are low in fat at other times of the day. Also, pay attention to how much you eat so that the total amount of fat for the day stays below 100%DV.饮食的权衡：你可以使用％DV值帮助你做除该食物摄入之外的全日膳食取舍。你不必放弃最喜欢的食物以换来仅是健康摄入。当你喜欢的食物是属于高脂肪类，当你喜欢的食物是高脂肪，可以在一天的其他时间吃其他的低脂肪食物来平衡高脂肪。另外，要注意你吃多少，以确保这样的一天的脂肪总金额在100％DV以下。 分享： 分享到新浪Qing

How to Understand and Use the

Nutrition Facts Label如何理解及其使用 第1部分

第2部分

Nutrients With a %DV but No Weight Listed - Spotlight on Calcium:以％DV标注，但没有重量的营养物质 - 让我们来看看钙

Calcium:

图上显示的是以1份的钙 ，Serving Size 1 cup（236ml，一般就相当8oz的容量）这么

一大杯，

Serving per container 1 意思就是这236ml就是只吃一顿的一份的量。。妈呀。。。

Look at the %DV for calcium on food packages so you know how much one serving contributes to the total amount you need per day. Remember, a food with 20%DV or more contributes a lot of calcium to your daily total, while one with 5%DV or less

contributes a little.看看在食品包装上的钙的％DV值，那么你就能知道它在每天摄入需要的总量中占有的份额（相当分担的卡路里的量）。请记住，一个标注20或者更高值的%DV的食物中贡献的钙含量要比标注5%的会更多。

Experts advise adult consumers to consume adequate amounts of calcium, that is,

1,000mg or 100%DV in a daily 2,000 calorie diet. This advice is often given in milligrams (mg), but the Nutrition Facts label only lists a %DV for calcium.专家建议成人消费者，每日消耗（相当吃进，摄入的意思）成人足量的钙，那就是，每天完整消耗摄入2000卡路里，相当100％DV，相当要摄入钙质1000毫克。

For certain populations, they advise that adolescents, especially girls, consume 1,300mg (130%DV) and post-menopausal women consume 1,200mg (120%DV) of calcium daily. The DV for calcium on food labels is 1,000mg.对于某些人群，他们建议，青少年，尤其是女孩，需要每日消耗1300毫克（130％DV）和绝经后妇女消耗1200毫克的钙（120％DV）。 Don't be fooled -- always check the label for calcium because you can't make

assumptions about the amount of calcium in specific food categories. Example: the amount of calcium in milk, whether skim or whole, is generally the same per serving, whereas the amount of calcium in the same size yogurt container (8oz) can vary from 20-45 %DV.

不要大意 - 经常检查钙的标签，因为你不能随意假设某些特定食物类别中钙的总量。例如：牛奶中钙的数量，是否脱脂或全脂，通常是是每份相同情况下，。。。后面还没弄明白到底是怎么就vary了？？

Equivalencies等效，这下面我就不用翻译了吧，都看得懂了。。。

30% DV = 300mg calcium = one cup of milk

100% DV = 1,000mg calcium

130% DV = 1,300mg calcium

Nutrients Without a %DV: Trans Fats, Protein, and Sugars:没有标注%DV的营养素：反式脂肪，蛋白和糖分

Note that Trans fat, Sugars and, Protein do not list a %DV on the Nutrition Facts label.看下面标签上反式脂肪，糖分和蛋白都是没有%DV的标注的

Plain Yo

gurt Fruit Yogurt

Trans Fat: Experts could not provide a reference value for trans fat nor any other

information that FDA believes is sufficient to establish a Daily Value or %DV. Scientific reports link trans fat (and saturated fat) with raising blood LDL ("bad") cholesterol levels, both of which increase your risk of coronary heart disease, a leading cause of death in the US.反式脂肪：专家不能提供一个反式脂肪的参考值，也没有其他的FDA认可的是足以建立每日价值或％DV的信息。科学报告，反式脂肪（和饱和脂肪）与提高血液中低密度脂蛋白（“坏”胆固醇）的水平有关，这两个增长了你的罹患冠状动脉心脏病的风险，这是在美国的患者导致死亡的首要原因。

Important: Health experts recommend that you keep your intake of

saturated fat, trans fat and cholesterol as low as possible as part of a

nutritionally balanced diet.重要：卫生专家建议您保持营养均衡饮食中，饱和脂肪，反式脂肪和胆固醇的摄入量尽可能的低。

Protein: A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4

years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.

蛋白质：一个成分，如果是要求被列出是由蛋白构成的，比如：高蛋白，那%DV值需要列出。否则，除非这个食物是针对4岁以下儿童和婴儿有意义的，则不需要被列出。目前的科学证据表明，蛋白质摄入量不是一个成人和4岁以下儿童的公共健康问题。

Sugars: No daily reference value has been established for sugars because no

recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.

糖分：该项没有建立日常的参考价值。请记住，在营养成分标签中列出的糖包括天然糖（如

水果和牛奶的），同时也是添加到食品或饮料中的那些部分。检查添加表中糖成分的细节。 Take a look at the Nutrition Facts label for the two yogurt examples. The plain yogurt on the left has 10g of sugars, while the fruit yogurt on the right has 44g of sugars in one serving.

Now look below at the ingredient lists for the two yogurts. Ingredients are listed in

descending order of weight (from most to least). Note that no added sugars or sweeteners are in the list of ingredients for the plain yogurt, yet 10g of sugars were listed on the Nutrition Facts label. This is because there are no added sugars in plain yogurt, only

naturally occurring sugars (lactose in the milk).让我们来看看例子，2款酸奶营养成分标签中，每等同分量一份中，左边的纯酸奶含有糖10克，而右边的水果酸奶含有糖44克；然后再看2者的成分列表，配料依次列出的重量（从大部分至少）。请注意，纯酸奶成分列表中，不添加糖或甜味剂的成分，但在营养成分标签上列出10g糖。这是因为在普通酸奶不加糖，只天然糖类（牛奶中的乳糖）。

Plain Yogurt - contains no added sugars纯酸奶中，无额外添加的糖份

Fruit Yogurt - contains added sugars水果酸奶：包含添加的糖分

（High Fructose Corn Syrup 高果糖玉米糖浆）针对该成分，专门整理文，见后。。

If you are concerned about your intake of sugars, make sure that added sugars are not listed as one of the first few ingredients. Other names for added sugars include: corn

syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.的成分列表中，头几项内容中无额外的添加糖。举例，添加糖的其他名称有：

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