May help you Lowers risk

live longer of heart disease,

type 2 diabetes,
and some cancers

Keeps skin,
teeth, and
eyes healthy

Supports
healthy
pregnancies and
breastfeeding

Supports
muscles

Boosts
Helps the digestive
immunity
system function

Strengthens Helps achieve

bones and maintain a
healthy
weight

TO LEARN MORE VISIT

cdc.gov/healthyweight/healthy_eating
April 2021
The New and Improved Nutrition Facts
Label – Key Changes
The U.S. Food and Drug Administration has finalized a new Nutrition Facts label for packaged foods that will make it easier for you to make informed food choices that
support a healthy diet. The updated label has a fresh new design and reflects current scientific information, including the link between diet and chronic diseases.

1. Servings
Current Label New Label sugars from concentrated fruit or
vegetable juices. Scientific data
The number of “servings per
shows that it is difficult to meet
Nutrition Facts
container” and the “Serving Size”
declaration have increased and are
now in larger and/or bolder type. Serving Size 2/3 cup (55g)
Nutrition Facts nutrient needs while staying within
calorie limits if you consume more
Serving sizes have been updated to Servings Per Container About 8 1 8 servings per container than 10 percent of your total daily
Serving size 2/3 cup (55g) calories from added sugar.
reflect what people actually eat and Amount Per Serving
drink today. For example, the serving 5. Nutrients
Calories 230 2 Amount per serving
230
Calories from Fat 72
size for ice cream was previously
1/2 cup and now is 2/3 cup. % Daily Value* Calories The lists of nutrients that are
Total Fat 8g 12 % required or permitted on the label
There are also new requirements % Daily Value*
Saturated Fat 1g 5% have been updated. Vitamin D and
for certain size packages, such as Trans Fat 0g 3 Total Fat 8g 10%
potassium are now required on
those that are between one and two Cholesterol 0mg 0% Saturated Fat 1g 5%
the label because Americans do
servings or are larger than a single Sodium 160mg Trans Fat 0g not always get the recommended
7%
serving but could be consumed in Cholesterol 0mg 0% amounts. Vitamins A and C are no
Total Carbohydrate 37g 12 %
one or multiple sittings. longer required since deficiencies
Dietary Fiber 4g 16 % Sodium 160mg 7%
of these vitamins are rare today.
2. Calories Sugars 12g Total Carbohydrate 37g 13%
Protein 3g The actual amount (in milligrams or
Dietary Fiber 4g 14%
“Calories” is now larger and bolder. micrograms) in addition to the %DV
Total Sugars 12g must be listed for vitamin D, calcium,
Vitamin A 10%
3. Fats Vitamin C 8%
4 Includes 10g Added Sugars 20% iron, and potassium.
Protein 3g
Calcium 20%
“Calories from Fat” has been The daily values for nutrients have
removed because research shows
Iron 45% 5 Vitamin D 2mcg 10% also been updated based on newer
* Percent Daily Values are based on a 2,000 calorie diet.
the type of fat consumed is more Your daily value may be higher or lower depending on Calcium 200mg 15% scientific evidence. The daily values
important than the amount. your calorie needs.
Calories: 2,000 2,500 Iron 8mg 45% are reference amounts of nutrients
Total Fat Less than 65g 80g to consume or not to exceed and are
Potassium 235mg 6%
4. Added Sugars Sat Fat Less than 20g 25g used to calculate the %DV.
6
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg * The % Daily Value (DV) tells you how much a nutrient in
“Added Sugars” in grams and as a Total Carbohydrate 300g 375g a serving of food contributes to a daily diet. 2,000 calories
a day is used for general nutrition advice.
6. Footnote
Dietary Fiber 25g 30g
percent Daily Value (%DV) is now
required on the label. Added sugars The footnote at the bottom of the
includes sugars that are either added label has changed to better explain
during the processing of foods, or Transitioning to the New Label the meaning of %DV. The %DV
are packaged as such (e.g., a bag Manufacturers still have time to begin using the new and improved Nutrition helps you understand the nutrition
of table sugar), and also includes Facts label, so you will see both label versions for a while. However, the information in the context of a total
sugars from syrups and honey, and new label is already starting to appear on products nationwide. daily diet.

For more information about the new Nutrition Facts label, visit: January 2018
www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm
 Weekly Menu Planner

1. Check what foods 2. Remember that ChooseMyPlate

Planning

you have on hand and what is is a guideline for a well-balanced

on sale that week at the store. diet for each day.
tips:

3. Consider your 4. Make plans for your leftovers.

schedule for the week.
5. New to meal planning? Consider
just making a dinner or lunch menu.

Week of

breakfast LUnch dinner

day 1
day 2
day 3
day 4
day 5
day 6
day 7
 United States Department of Agriculture

MyPlate
Style Guide and Conditions of Use for the Icon

USDA is an equal opportunity provider and employer December 2020

Daily Stretching Exercises
1. Relax into each stretch 2. Do not bounce 3. Hold each stretch for 30 seconds
Back
Front Bend: Feel stretch in lower back & legs
• Bend forward at waist
• Keep hands on thighs
• Relax head, neck, and shoulders
Neck & Shoulders
Head Side Bend: Feel stretch along side of neck
• Bend neck gently to one side
• Relax shoulders
• Use light support from hand, if needed
Hips & Legs
Hip Circles: Feel increased movement in hips
• Place hands on hips
• Slowly make 10 circles in one direction
• Repeat 10 circles in opposite direction
Arms & Hands
Wrist Flexion/Extension: Feel stretch in wrist
& forearm
• Extend arm at length
• Turn palm downward
• Apply light pressure with opposite hand
• Can be repeated with palm facing upward
Standing Knee to Chest: Feel stretch in upper leg
• Use wall or chair for support
• Raise knee toward chest
• Hold knee with free hand(s)
Head Front Bend: Feel stretch in back of neck
• Let your head hang forward, toward chest
• Relax shoulders
• Use light support from hand, if needed
Cross Over: Feel stretch along side of leg & hip
• Cross one foot in front of the other
• Slowly lean toward the rear foot
• Press hips to the side
• Switch feet to repeat on opposite side
Shoulder Circles: Feel increased movement in
back & shoulders
• Let arms relax at sides
• Slowly make 10 large circles by pulling shoulders
up, back, and down
Standing Hip Flexor: Feel stretch in hips
• Slide one leg behind you; knee bent, heel raised
• Bend front knee
• Push hips forward
Chest Opener: Feel stretch in chest & shoulders
• Place both hands gently behind head
• Stretch elbows wide to each side
• Pull shoulder blades together
Quad Stretch: Feel stretch in front of bent leg
• Use a wall or chair for support, if needed
• Stand on one foot and bend other leg back
• Grasp top of ankle or forefoot with hand
• Gently pull heel towards body
Shoulder Cross Over: Feel stretch in shoulder &
upper arm
• Lengthen arm in front of chest
• Use free hand to gently press arm closer to body
• Keep shoulders relaxed
• Repeat on opposite side
Standing Hamstring: Feel stretch in back of leg
• Stand with one leg in front, toes flexed
• Place weight on back leg
• Rest palms on rear leg to support body weight
• Bend forward at waist
Side Bend: Feel stretch along side of the body
• Raise hands overhead
• Interlace fingers, if possible
• Slowly lean to one side
Side Lunge: Feel stretch in inner thigh
• Take a wide step to one side
• Shift your weight by bending one knee
• Keep other leg straight, and feet flat on
the ground
Extended Arm Stretch: Feel stretch in upper
back & arms
• Interlace fingers and reach arms in front of body
• Palms should be facing forward
• Keep shoulders relaxed and even