Reading Food Nutrition Labels

The Nutrition Facts label can help you make healthier choices. Use it! Here’s what to look for:

1. Start with serving information.
   This will tell you the size of a single serving and how many servings are in the package.
   

1. Check total calories.
   Do the math to know how many calories you’re really getting if you eat the whole package.
   
   
2. Limit certain nutrients.
   Compare labels and choose options with lower amounts of added sugars, sodium, saturated fat and trans fat when possible. 
   
   
3. Get enough of beneficial nutrients.
   Eat foods with nutrients your body needs like calcium, choline, dietary fiber, iron, magnesium, potassium, and Vitamins A, C, D, and E. 
   
   
4. % Daily Value.
   • The % Daily Value (DV) tells you the percentage of each nutrient in a single serving in terms of the daily recommended amount.
   • To consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV (5% or less)
   • To consume more of a nutrient (such as fiber), choose foods with a higher % DV – 20% or more.
   • To consume more of a nutrient (such as fiber or potassium), choose foods with a higher % DV (20% or more).

By the American Heart Association