UAB EatRight "Food for Thought": Get the Facts on Food Labels

Become a smart shopper by reading food labels to find out more about the foods you eat! Here’s why it’s smart to check out the Nutrition Facts found on most food labels:

• Find out which foods are good sources of fiber, calcium, iron, and vitamin C
• Compare similar foods to find out which one is lower in fat and calories
• Search for low-sodium foods
• Look for foods that are low in saturated fat and trans fats

Use this guide to help you make healthy food choices that meet your nutritional goals.

Here’s a Quick Guide to Reading the Nutrition Facts Label:

Start with the Serving Size

• Look here for both the serving size (the amount for one serving), and the number of servings in the package.
• Remember to check your portion size to the serving size listed on the label. If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories and Fat
Find out how many calories are in a single serving and the number of calories from fat. It’s smart to cut back on calories and fat if you are watching your weight!

Let the Percent Daily Values Be Your Guide
Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5% DV means 5% of the amount of fat that a person consuming 2,000 calories a day would eat.

  Remember percent DV are for the entire day not just for one meal or snack.

• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100% DV.

The High and Low of Daily Values

• 5 percent or less is low – try to aim low in total fat, saturated fat, cholesterol, and sodium
• 20 percent or more is high – try to aim high in vitamins, minerals and fiber

Limit Fat, Cholesterol and Sodium
Eating less of these nutrients may help reduce your risk for heart disease, high blood pressure and cancer:

• Total fat includes saturated, polyunsaturated and monounsaturated fat. Limit to 100% DV or less per day.
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• Sodium – high levels can add up to high blood pressure.
• Remember to aim low for % DV of these nutrients!

Get Enough Vitamins, Minerals and Fiber

• Eat more fiber, vitamins A and C, calcium, and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients.
• Remember to aim high for % DV of these nutrients!