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Last Updated: Jul 21, 2011 - 12:58:55 PM

Make Your Calories Count

Use the Nutrition Facts Label
for Healthy Weight Management

Make Your Calories Count is an interactive learning program that provides consumers with information to help plan a healthful diet while managing calorie intake. The exercises will help consumers use the food label to make decisions about which food choice is right for them. For simplicity, the program presents two nutrients that should be limited (saturated fat and sodium) and two nutrients that should be consumed in adequate amounts (fiber and calcium).

The program is available as an interactive Training Module for download. PDFs and transcripts for printing and accessibility are also available.

      Make Your Calories Count      

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Details of contents are described below. You may also choose to view any of the separate parts from the links below. PDFs and transcripts for printing and accessibility are also available below.
*Note: The interactive training module requires Adobe Flash Player; PDFs require Adobe Reader.

Details of Contents:

Preface [ undefined undefinedPDF* (1 MB)   |   Transcript ]	Three Simple Steps Size Up Your Serving and Calories. See What's In It For You. Judge If It's Right For You.
Step 1: Size Up Your Serving & Calories [ undefined undefinedPDF* (4.6 MB)   |   Transcript ]	What is the serving size? How many servings are in the container? Example: Potato Chips. Example: Soda. How many calories are in a single serving? Example: Breakfast Foods. General Guide to Calories. Example: Cheesecake bites. Example: Shortbread Cookies.
Step 2: See What's In It For You [ undefined undefined PDF* (4.85 MB)   |   Transcript ]	Always Check the %DVs. Quick Guide to %DV. Saturated fat, sodium, fiber and calcium. Example: Cereal & fiber. Example: Pudding/Yogurt & calcium. Example: Soup & saturated fat. Example: Pretzels & sodium. It's more than just calories, it's also the nutrients that count.
Step 3: Judge If It's Right For You [ undefined undefined PDF* (8.22 MB)   |   Transcript ]	Pay attention to the serving size and the %DVs; Ask: Is this a smart choice? Example: Milk, for one serving: Evaluate calories. Evaluate saturated fat. Evaluate calcium. Put it all together. Example: Desserts. Compare serving size, calories, saturated fat. Look at the amount consumed. Example: One-dish Dinners. Compare calories. Limit some nutrients. Get enough of other nutrients. Pull everything together. Judge if it is right for you: It's only three steps.
Glossary* Definitions of food label and nutrition terms used in this presentation. Resources* Additional food label and nutrition information from FDA and other Federal government agencies.

*Note: The interactive training module requires Adobe Flash Player; PDFs require Adobe Reader.

The character displayed above is a trademark of the Food and Drug Administration, Department of Health and Human Services.