How to Read a Nutrition Label

The facts on a food nutrition label can be frustrating to try and read when you don’t know what to look for. Here is a quick way to pick the foods you love while keeping nutrition in mind!

  1. Pay attention to the Serving Size. This amount is what the nutrition facts are based off of. So if you eat 2 servings, be sure to take that into account.
  2. Look at the % Daily Value. This tells you how much of each nutrient is in a serving based on a typical 2,000 calorie diet. Keep this rule in mind: a food with more than 10% daily value is high in that nutrient and a food with 5% of less is low.
  3. Choose foods with low amounts of Total fat, Saturated fat, Trans fat, Cholesterol, and Sodium.
  4. Choose foods that are high in Fiber, Vitamins, and Minerals.

Practice on foods in your pantry before heading out the grocery store so you don’t get overwhelmed. What would you say about this example?

Here we have slightly high total fat and sodium (but nothing extreme), low cholesterol and no trans fat. It has a high amount of fiber and a moderate amount of vitamins and minerals (not shown). Therefore, this food item would be a good choice to put in your cart!

Follow these simple rules on your next trip to the grocery store and you will be on your way to eating healthy in no time!

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