Changes in Food Labels are helping you evaluate your daily eating plan: Plus a recipe for Watermelon Cucumber Salad.

June 5, 2018

Well ….July 2018 is almost here!!!  And I am starting to see it….the new the food label. Most companies have until July 26, 2018 to comply with the modifications.   I included a sample in the blog so you could see the difference in the labels.  Notice the placement of the serving size and yes portions matter. 

Also the calories per serving are much larger and easier to find on the label.  By law, serving sizes must be based on amounts of foods and beverages that people are actually eating, not what they should be eating. Information about the added sugars is a new addition and will really help us become aware of how much sugar we are consuming. Some of the micronutrients on the label have been changed.  Vitamin D, Iron and Potassium are included while Vitamin A and Vitamin C have been removed from the label.

The footnote is changing to better explain what percent Daily Value means. It will read: “The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.” Let the Percent Daily Values Be Your Guide Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily eating plan. Daily Values are average levels of nutrients for a person eating 2,000 calories a day.  

Remember: percent DV are for the entire day— not just for one meal or snack. You may need more or less than 2,000 calories per day. KEY POINT is how many calories you need. For some nutrients you may need more or less than 100% DV.  5 percent or less is considered  low — try to aim low in saturated fat, trans fat, cholesterol, and sodium, while  20 percent or more is considered  high— try to aim high in vitamins, minerals and dietary fiber.

Hopefully this information will help you find healthier ingredients to make those healthy recipes, like the one we have included this week!

Watermelon Cucumber Salad


  • 1 tbsp olive oil
  • 2 tsp fresh lemon juice
  • ¼ tsp salt
  • 2 c cubed, seeded watermelon
  • 1 c thinly sliced English cucumber
  • ¼ c thinly vertically sliced red onion
  • 1 tbsp thinly sliced fresh basil


  1. Combine oil, juice and salt in large bowl, stirring well. 
  2. Add watermelon, cucumber and onion; toss well to coat. 
  3. sprinkle salad evenly with basil

Nutrition Information: 60 calories, 3.5 gr fat, 0 mg chol,  149 mg sodium, 7.6 gr carbohydrate, 8 gr protein,

PS: Join us for our Providence Cooks! class on June 5th at the Downtown campus on Forest Drive.  We will be learning more about Balancing our Plate with Heirloom Fruits and Veggies.  One of our favorite foodie doctors, Dr. Nairn from our Three Rivers Practice will be joining us!


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.