The Food Label is a useful tool to help you make smart choices about the food you eat.

 

 

Here are some helpful tips to get the most out the Food Label:

  Serving size and Servings per Container. Pay attention to the number of servings in the container and how large a portion you are eating.

 Calories are listed per serving. For example, if you serve yourself a portion that is twice as much as the serving size, you will be eating twice as many calories as are listed on the label. This section can help manage your weight- whether you want to gain, lose or maintain weight. 

 Limit these nutrients: Fat (especially saturated fat and trans fat), cholesterol and sodium as part of an overall healthy diet.  Choose foods that are low in these nutrients.

 Get enough of these: Fiber, Calcium, Vitamin C, Vitamin A and Iron to help maintain overall health and reduce the risk of certain conditions.

 The Footnote discusses the Daily Value (DV), which is based on recommendations for a healthy person consuming either a 2,000 or 2,500 calorie diet. You will see specific fat, cholesterol, sodium, total carbohydrate and fiber goals under each calorie level.

 The Percent Daily Value (%DV) is based on Daily Value recommendations for a 2,000 calorie diet. You can use this number to help determine whether a food is high or low in a certain nutrient even if you do not follow a 2,000 calorie diet.  Use this general guide:

     A food that meets 5% DV or less is low for all nutrients. (For example, if a food meets 4% DV for fat, it is low in fat).

     A food that meets 20% DV or more is high for all nutrients. (For example, if a food meets 25% DV for fiber, it is high in fiber).

Source: http://www.cfsan.fda.gov/~dms/foodlab.html