Cholesterol
Cholesterol, usually measured
in milligrams, is listed under the fat information. Cholesterol is important in producing
vitamin D, some hormones, and in building many other important substances in the body.
Cholesterol can become a problem if the amount in the blood is too high, though,
which can increase the risk of developing atherosclerosis, a blockage and hardening
of arteries that can lead to a heart attack or stroke.
Most of the cholesterol a person needs is manufactured by the liver. However, dietary
sources such as meat and poultry, eggs, and whole-milk dairy products also contribute
to cholesterol level.
Sodium
Sodium, a component of salt, is listed on the Nutrition Facts label in milligrams.
Small amounts of sodium are necessary for keeping proper body fluid balance, but too
much can contribute to high blood
pressure. Almost all foods naturally contain small amounts of sodium but many
processed foods contain greater amounts.
Total Carbohydrate
This number, listed in grams, combines several types of carbohydrates:
dietary fibers, sugars, and other carbohydrates. Carbs are the most abundant source
of calories. Up to 60% of a child's total calories should come from carbohydrates.
The best sources are fruits, vegetables, and whole grains.
Dietary Fiber
Listed under total carbohydrate, dietary fiber
itself has no calories and is a necessary part of a healthy diet. High-fiber diets
promote bowel regularity, may help reduce the risk of colon cancer, and can help reduce
cholesterol levels.
Sugars
Also listed under total carbohydrate on food labels, sugars are found in most foods.
Fruits naturally contain simple sugars but also contain fiber, water, and vitamins,
which make them a healthy choice.
Snack foods, candy, and soda, on the other hand, often have large amounts of added
sugars. Although carbohydrates have just 4 calories per gram, the high sugar content
in soft drinks and snack foods means the calories can add up quickly, and these "empty
calories" usually contain few other nutrients.
Protein
This listing tells you how much protein is in a single serving of a food and is
usually measured in grams. Most of the body — including muscles,
skin, and the immune
system — is made up of protein. If the body doesn't get enough fat and carbohydrates,
it can use protein for energy.
Foods high in protein include eggs, meat, poultry, fish, milk, cheese, yogurt,
nuts, soybeans, and dried beans. Anywhere from 10%-20% of the calories that kids consume
each day should come from protein.
Vitamin A and Vitamin C
Vitamins A and C are two important vitamins, which is why they're required to be
listed on the Nutrition Facts label. The amount of each vitamin per serving is measured
in percent daily values — so eating a food with a percent daily value of 80%
vitamin C gives you 80% of the recommended daily value for vitamin C based on a 2,000-calorie
diet.
Vitamin A, which usually appears first on a food label's list of vitamins and minerals,
is important for good eyesight and helps maintain healthy skin. It's found in orange
vegetables, such as carrots and squash, and in dark green, leafy vegetables.
Vitamin C helps the body build and maintain connective tissues, heal wounds, and
fight infections. It's found in citrus fruits and other fruits, and some vegetables.
Food companies might also list the amounts of other vitamins.
Calcium and Iron
The percentages of these two important minerals are required on labels and measured
in percent daily values. Food companies can also list the amount of other minerals.
Calcium has a lot of uses in the
body, but is best known for its role in building healthy
bones and teeth. Milk and other dairy products are excellent calcium sources.
Kids between 1 and 3 years old need 700 milligrams of calcium per day, while 4- to
8-year-olds need 1,000 milligrams.
The calcium requirement for kids and teens 9 to 18 years old jumps to 1,300 milligrams
per day — the equivalent of 4 cups (about 1 liter) of milk. It's easy to see
why most teens in the United States don't get enough calcium. But calcium also is
in other foods, such as fortified orange juice, yogurt, cheese, and green leafy vegetables.
Iron helps the body make new, healthy
red blood cells. Red blood cells carry oxygen, so it's important to get enough iron.
Teenage girls and women need extra iron to compensate for that lost in the blood during
menstruation. Meat is the best source of iron, but it's also found in iron-fortified
cereals, tofu, dried beans, and dark green, leafy vegetables.