Reading a Food Label

Serving Size The amount of calories and nutrients listed are based on a single serving of that particular food. It is important to look at the serving size, because it will give you perspective on how much of a food item equates to the nutrition facts listed.

Calories/Calories from Fat This shows the number of total calories and calories from fat in a single serving. Try to select foods with 3 grams of fat or less per every 100 calories.

Total Fat This is divided into types of fat. Limit saturated fat intake and avoid trans fat. Cholesterol Try to not eat more than 300 mg per day.

Sodium The recommended daily limit is less than 2,300 mg. Choose foods with 400 mg or less per single serving, or 800 mg or less, if the package is an entire meal.

Total Carbohydrate This includes carbohydrates found naturally in food as well as added sugar. One serving of carbohydrates equals 15 grams.

Fiber This is a form of carbohydrate that cannot be broken down during digestion. The daily recommendation is 20 - 35 grams a day.

% Daily Value "Percent Daily Value" tells you how much of a nutrient is in a serving of food compared to the total amount needed a day for the average person. Choose food items with low percent daily values of calories, fat, cholesterol and sodium. Choose food items with high percent daily values of fiber, vitamin A, vitamin C and calcium.