Reading Food Labels

Food labels help you make smart choices. But they can be confusing. Here are some quick tips:*

Serving Size: All the information on a food label is based on the serving size. Be careful—one serving may be much smaller than you think! Compare what you eat to the serving size on the label.

Calories: Most women need to eat about 1,600 calories per day, with no more than 30 percent (about 480 calories) from total fat.**

% Daily Value: This tells you whether a food is high or low in nutrients. Foods that have more than 20 percent daily value of a nutrient are high. Foods that have 5 percent or less are low.

Saturated Fat: Saturated fat is the least healthy kind of fat. Compare labels on similar foods and try to choose foods with a lower % Daily Value of saturated fat.**

Sodium: Salt contains sodium. High sodium intake is linked to higher blood pressure. Look for labels that say “low-sodium.”

TIP: Many food labels say “low-fat,” “reduced fat,” or “light.” That doesn’t always mean the food is low in calories. Remember, calories do count!

Fiber: You should eat at least 20 grams of fiber per day.***
Here are examples of high-fiber foods:

• 1/2 cup all-bran cereal (about 8 grams of fiber)
• 1/2 cup cooked beans (about 6 grams)
• 1 cup corn (about 4 grams)
• 1 medium apple (about 3 grams).

Sugar: Try to choose foods with little or no added sugar (like low-sugar cereals).