Justine Hays is a Registered Dietitian and as such, is trained in putting nutrition science concepts into practical lifestyle changes. Opinions are only those of the author. 

Any meal plans, recipes, product reviews etc. provided on this site are provided without a full health examination or discussion of any individual health condition. Justine Hays is in no way responsible for medical decisions, nor will this website provide medical advice. 

This site will does not provide individualized nutrition therapy, medical nutrition therapy or individualized nutrition coaching.

This site and the author do not claim to prevent, treat, or cure any disease or health condition. Decisions made regarding your diet and health are your own. Speak with your primary care physician before implementing any changes to your diet or lifestyle. 

All rights reserved. No part of this website may be reused, reproduced, transmitted, or translated without written consent from the author. Meal plans, recipes, etc. are for personal use only and may not be reproduced for commercial use without written consent from the author. 

  • Justine Hays

2020- New Year, New Nutrition Labels

It may not sound very exciting, but many health professionals have been waiting for this day since 2016. Today is the day that food manufacturers, with more than $10 million in sales, have to comply with updated standard for the nutrition facts label. Manufacturers with less than $10 million in sales have until 2021 to comply. I'm breaking down what changes you can see, and how they can help you make healthier choices.

For starters you'll see bigger and bolder typeface on some areas of the label, like calories and servings.


One serving size is a small container of applesauce. There are six servings per container.

Serving size - Serving size will now reflect the amount of food a person typically eats. It is no longer a recommendation.

Servings per container - This number reflects how many times you should be able to consume the above mentioned portion from one container.

Calories - This number reflects how much energy the food will provide to your body.

o 100 calories per serving is a moderate amount.

o 400 calories and above per serving is considered a high calorie food.

But since we know don’t calories alone don’t make a food, there’s more!

Sugar is now broken down by total sugars and added sugars:

o Total sugar minus Added sugar = naturally occurring sugar in a food.

· Added sugars are any sugar added to a food during processing or packaging

o This can include white sugar, brown sugar, honey, maple syrup, molasses, and even concentrated fruit and vegetable juices.

o Remember, no matter what “kind” of sugar it is, your body uses it the same way.

- Added sugars should be no more than 10 percent of daily calories for people (4 years and older)

One serving is 1 tablespoon of ketchup. Each tablespoon has 4 grams of added sugar.

· % DV has been updated to reflect new scientific evidence

o % daily value is a tool you can use to help you meet or not exceed intake of certain nutrients

o 5 percent or less per serving is considered low

o 20 percent or more per serving is considered high

o Choose foods that are lower in total fat, sodium, and added sugars.

One 12oz glass of root beer has 46g of added sugar and is 92% of your daily added sugar.

o Choose foods that are high in fiber.

Check out the fiber on those beans! 1/2 cup is 25% of your daily fiber needs. DYK- Most Americans don't eat enough fiber?

· NEW! - vitamin D and potassium now have a place on the label.

o Most Americans don’t get enough of these nutrients

o Use the %DV to choose foods that are high in vitamin D and Potassium

These changes to nutrition labels make it easier for people to understand more about the foods they are consuming. Understanding a nutrition label can help you choose foods that best fit your lifestyle and help you reach your health goals.

If you're interested in learning more about food labels, nutrition labels, or reaching your personal health goals, check out some of these great resources or get in touch!





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