Reading a Food Label

  1. Serving size/servings per container: The serving size is the amount of the food you would need to eat to get the amount of listed nutrients. Serving sizes are common amounts, not necessarily recommended amounts. All of the nutritional information on the package is based on one serving size as listed.
  2. Calories: Keep in mind that this is the number of calories per serving, not necessarily of the entire package. A 20- ounce soda doesn’t have 100 calories; it has 250 – 2.5 servings times 100 calories per serving.
  3. % Daily value: Based on a 2,000-calorie diet, this gives you the percentage of daily nutrient requirements the food contains.
  4. Total fat: Fat intake should account for approximately 30 percent of your total calories.
  5. Specific fats: Monounsaturated and polyunsaturated fats are considered good fats, so if your product contains these types of fats that is okay. Experts say you should not consume any trans fat and should consume only 10 percent of your total calories (20 grams if you’re consuming 2,000 calories) on saturated fats.
  6. Sodium: The American Heart Association recommends that adults consume no more than 2,400 milligrams of sodium per day. Sodium is a major contributor to hypertension, or high blood pressure, in many people. Hypertension can increase your odds of having a stroke or heart attack.
  7. Potassium: This helps balance sodium levels in your bloodstream. Most experts recommend 2,000 to 3,500 milligrams of potassium a day.
  8. Dietary fiber: Fiber helps you feel full and lose weight. It is recommended that you consume 25 to 35 grams of fiber daily. Products that have at least 2.5 grams of fiber per serving are considered good sources of fiber.
  9. Sugars: The USDA recommends keeping your sugar intake under 40 grams daily. Simple sugars, found in most sweets, such as candy and cookies, should be eaten only in moderation, as they can lead to weight gain if eaten too often.
  10. Protein: Protein is important for proper growth and development because it supports your body’s cells and builds and repairs your muscles and other tissues. High protein foods include milk, eggs, meat, fish, poultry, cheese, yogurt, nuts, and soybeans. Since many foods that are high in protein are also high in fat and cholesterol, you should choose lean cuts of meat and lowerfat dairy products (milk, cheese, and yogurt) whenever possible. It is recommended that 10% to 35% of your daily caloric intake should come from protein.
  11. Vitamin A: Vitamin A is important for good eyesight and helps maintain healthy skin. It's found in orange vegetables, such as carrots and squash, and in dark green, leafy vegetables. The recommended daily intake is 900 – 3,000 micrograms.
  12. Vitamin C: Vitamin C is found in citrus fruits, other fruits, and some vegetables. The body uses vitamin C to build and maintain connective tissues, heal wounds, and fight infections. The recommended daily intake is 75 – 2,000 micrograms.
  13. Ingredients: The ingredients list tells you what ingredients the food contains. These are listed in order, starting with the ingredient found in the largest amount, by weight, and progressing to the ingredient present in the smallest amount. The ingredients list may be the most important information on the box to someone with food allergies. Here you can find out if a food contains eggs, soy, milk, corn, or whatever you must avoid eating.