Read Nutrients Labels

Master nutrition labels to pick healthier foods fast. Start at the top, check calories per serving, and watch fat, sugar, cholesterol for better daily choices.

1. Start at the top

Begin with serving size and servings per container, they control every number below.

Check these points carefully:

Serving size is listed first in bold; it shows the portion the facts are based on.

Count servings per package so you know the full amount if you eat more.

Match your actual portion to the listed size, then adjust calories and nutrients.

Note units like grams or cups to understand real amounts clearly.

2. Check the total calories per serving.

Calories show energy in one portion, helping control daily intake easily.

Focus on these key details:

Find the big calorie number right after serving size for quick energy info.

Compare similar foods and pick lower-calorie options when watching weight.

Remember high-fat items add calories fast even in small servings.

Use this number first before looking at other nutrients.

3. Watch out for fat, sugar, and cholesterol.

These affect heart health and energy balance, so review them closely after calories.

Key points to check:

Limit saturated and trans fats; choose low saturated fat for heart protection.

Watch added sugars; keep them low to avoid extra empty calories.

Cap cholesterol under 300 mg daily, especially for heart concerns.

Use percent daily value: 5% or less is low, 20% or more is high.

Watch Out For Sugar and Salt     

Hidden sugars and salt sneak into many packaged foods, adding empty calories and raising blood pressure risks. Always check added sugars and sodium on labels, aim low, and choose fresh or plain options to keep meals truly healthy and balanced

4. Get enough fiber, vitamins, and other nutrients.

Shift your focus to the positive nutrients listed at the bottom of the label. Here are the key points to check:

Look for dietary fiber; aim for foods with at least 3 grams or more per serving to support digestion and fullness.

Check vitamins A and C, plus calcium and iron; higher percent daily values (10% or more) mean better nutrient boosts in that food.

Choose items with good amounts of these nutrients to balance your meals and fill gaps in your diet naturally.

Prioritize whole foods like fruits, veggies, whole grains, and beans that naturally provide these without added extras.

5. Quick guide to % daily value

The percent daily value (%DV) shows how much a nutrient in one serving contributes to a daily diet based on 2,000 calories. Use these simple guidelines:

5% or less = low amount of that nutrient

20% or more = high amount of that nutrient

Aim low (under 5%) for saturated fat, sodium, added sugars

Aim high (20% or more) for fiber, vitamins, calcium, iron

Check Food Labels

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