Learning how to read and understand food labels can help you make healthier choices. Food labels contain more than just calorie counts — they provide important information on both beneficial and harmful nutrients. Here are some tips for making the most of the information provided on a Nutrition Facts label:
1. The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Even if a package looks like it only contains one serving, it might actually contain more! Then ask yourself, “How many servings am I consuming?” Try to follow the recommended serving size when possible.
2. Calories provide a measure of how much energy you get from a serving of this food. In this sample label there are 230 calories and 72 calories from fat per serving. A general rule of thumb for calories (based on a 2,000 calorie diet) is 40 calories is low, 100 calories is moderate and 400 calories or more is high.
3. The first three nutrients listed — fat, cholesterol, and sodium — should be consumed in limited quantities. Americans generally eat adequate or excessive amounts of saturated and trans fats, cholesterol and sodium. We recommend that you keep these numbers as low as possible.
4. On the other hand, look for foods high in dietary fiber, protein, vitamin A, vitamin C, calcium and iron. A diet rich in fruits, vegetables and lean protein ensures you are getting the right amount of these good nutrients.
5. Food labels contain a % Daily Value (DV) for each nutrient, based on a 2,000-calorie diet. A DV value of 5% or lower is low, and a DV value of 20% or higher is high. The remaining information in the full footnote shows recommended dietary advice for all Americans. The footnote may not always appear due to package size.
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