Do you ever wonder about the black and white Nutrition Facts labels on the back of your food packages? Would you like to learn more about how to use them to make food choices? Nutrition
Facts labels give you a quick look at what’s in packaged foods. This includes calories, fats, protein and carbohydrates—including fiber and added sugars. It also includes certain vitamins and minerals like vitamin D, iron and calcium.
Why Nutrition Facts Labels Are Important
Knowing how to read Nutrition Facts labels can help you make the healthier choice between similar foods. For instance, you can find out which type of cereal is lower in added sugars or higher in fiber. You can also use the label to help you manage a health condition. If you have high blood pressure, for example, reading the Nutrition Facts label can help you choose a brand of pasta sauce that’s lower in sodium. Here’s a simple guide to understanding some of the most important parts of the Nutrition Facts label.
Serving Size and Servings Per Container
The first thing to look at is the serving size. This tells you the amount of food that the information on the label is based on. For instance, if the serving size is 1 cup, then all of the nutrient amounts, such as the grams of protein or the milligrams of iron, tell you how much is in 1 cup of the food. Notice that the serving size is the amount that most people eat—it isn’t necessarily a recommended amount to eat.
The servings per container tells you how many servings are in the whole package. If you eat more than one serving, you’ll need to multiply the nutrition info by how much you actually eat. For example, let’s say that a bag of chips has 150 calories per serving and contains two servings. If you ate the whole bag, you would consume 300 calories.
Calories
Calories tell you how much energy you get from one serving of food. You need energy to think, move, learn, work, and do the things you enjoy. In general, adults need about 2,000 calories each day. Knowing this helps you think about how much a food contributes to your daily needs. For example, a frozen dinner with 1,000 calories would give you about half of your calories for the day.
% Daily Value
The % Daily Value (%DV) tells you how much a serving of the food contributes to an average adult’s needs for the day. The % DV is based on a 2,000-calorie diet, but you might eat more or fewer calories in an average day. Still, it’s useful to check the % DV when you want to find out if a food is high or low in a nutrient. In general, 20% or more is considered high and 5% or less is considered low. Look for higher %DVs for fiber, vitamins and minerals and lower %DVs for saturated fats, sodium and added sugars.
Choose Foods Higher in Fiber, Vitamins and Minerals
Here’s a closer look at some of the most important nutrients to look for when reading the label and how they help support your health.
Fiber
Fiber is a type of carbohydrate that plays an important role in digestion and overall health. It helps to keep your digestive system running smoothly and to control blood sugar and cholesterol. Foods high in fiber can also help you feel full longer. On the Nutrition Facts label, a food with 5% or less of the % DV for fiber would be low in fiber, and a food with 20% or more would be high in fiber. For recipes high in fiber, check out Food Hero’s high-fiber recipes page.
Vitamins and Minerals
At the bottom of the label, you’ll see information on four key vitamins and minerals: vitamin D, calcium, iron and potassium. These nutrients support bone health, heart health and blood pressure. The % DV tells you how much of each nutrient is in a serving of the food, with 20% or more considered high and 5% or less considered low. You might see other vitamins and minerals listed, too, if the food company chooses to add them. Check out Food Hero’s recipe page for recipes that are good sources of calcium and potassium.
Choose Foods Lower in Saturated Fat, Sodium and Added Sugar
Limiting certain nutrients can help support your health. Use the Nutrition Facts label to choose foods lower in saturated fat, sodium and added sugar. Here’s how to use the label to make informed choices.
Saturated and Trans Fat
Choosing foods lower in saturated fat can help support heart health. For a quick guide, use the %DV to determine if the food is high or low in saturated fat. Foods with 5% DV or less for saturated fat are considered low, while those with 20% DV or more are high.
The Dietary Guidelines for Americans (DGAs) recommend avoiding trans-fats entirely. Look for 0 grams.
Sodium
Sodium is one of the main minerals in table salt. Limiting sodium can help lower your blood pressure. The Nutrition Facts label shows how much sodium is in one serving of the food. Foods with 5% DV for sodium or less are considered low in sodium, while those with 20% DV or more are high. The DGAs recommend limiting your sodium intake to 2,300 mg per day. For some low-sodium cooking inspiration, check out Food Hero’s low-sodium recipes page. Food Hero also has a variety of spice blends that help you add flavor without sodium – be sure to take a look at those as well.
Added Sugars
Added sugars are any sugars that are added to foods or beverages during processing or preparation. These are different from naturally occurring sugars, like those found in fruits and dairy products. The DGAs suggest keeping your intake of added sugars to less than 10% of your total calories. Nutrition Facts labels show added sugars separately, making it easier to spot them. Look for foods with 5% DV or less for added sugars.
Quick Tips for Reading Labels
- Watch portion sizes: Remember, the info on the label is for one serving, not the whole package.
- Use the 5/20% Rule: Quickly scan the label to identify if a food is high (20%) or low (5%) in a specific nutrient. Use this rule to help you choose foods higher in fiber, vitamins and minerals and lower in saturated fat, sodium or added sugars.
- Look for fiber. Foods with at least 10% DV for fiber per serving are good for digestion and heart health. Fiber is found in whole grains, beans and lentils, nuts and seeds, and fruits and vegetables.
By understanding Nutrition Fact labels, you can make choices that fit your nutrition goals and help you eat healthier every day. If you have any questions about your daily needs, talk to your healthcare provider.
