How to Use The
Nutrition Facts Label

Nutrition Facts Labels are those little charts you find on almost all packaged foods in your supermarket.

There's a wealth of information on those charts, and many people would like to know how to use them more effectively. Here's how:

SERVING SIZE

Start at the top of the label for the serving size. You will see how much is included in the serving size and how many servings are in a package. This is very important information! The nutrients listed are only for the serving size noted.

The next item to look at is calories. Remember this is calories per serving! Also listed is calories from fat.

LIMIT THESE

The first group of nutrients listed are the ones you will want to limit in your diet. These consist of total fat, cholesterol, and sodium. Eating too much of these can lead to heart disease, cancer, and high blood pressure.

GET ENOUGH OF THESE

The second group of nutrients listed are the ones you will want to get enough of. Most people don't get the daily fiber they should and are also lacking in vitamins A, C, calcium and iron. Increasing these nutrients in your diet can improve your health and reduce the risk of disease.

% DAILY VALUE
Along the right side of the label, you will find % DV values. This figures are based on a 2,000 calorie diet. The % DV will tell you what percentage of your daily allowance of each nutrient is in a single serving. A good guideline to remember is:

5% DV or less is low, and 20% DV or more is high

FOOTNOTE

There is a section on the bottom of some labels that contains a footnote with Daily Values (DVs) for 2,000 and 2,500 calorie diets. Although this note is only on some labels (usually larger packages), it is helpful as it gives you important reference information on nutrients, including fats, sodium and fiber.

Educating yourself about food labels and using them to your advantage is one of the best ways to take charge of your health. For additional information, go to the U.S. FDA Center for Food Safety and Applied Nutrition.

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