Reading nutrition labels
The Nutrition Facts label on packaged food helps you compare foods and make healthier choices. Start with the serving size, because every number on the label is for one serving, and a package may contain several. Check the calories per serving. The percent Daily Value (%DV) shows how much a nutrient in one serving adds to a day's diet: 5 percent or less is considered low and 20 percent or more is high. Aim for less added sugar, sodium, and saturated fat; U.S. dietary guidelines suggest keeping added sugars to less than 10 percent of daily calories. Aim for more fiber, vitamin D, calcium, iron, and potassium. The ingredients list is ordered by weight, so the first few ingredients make up most of the food. Comparing labels on two similar products, like two cereals, is a quick way to find the healthier option.
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