Nutrition facts printed on the labels of store foods represent primary sources of information about the dietary value of foods. Comparing labels can help you choose what to eat, how much to eat and how often to indulge in certain foods. The Food and Drug Administration (FDA) requires this information on food packages, in relation to an average daily intake of 2,000 calories.
Calories and Serving Sizes
You'll know how many calories to subtract from your daily total by sticking to the serving size listed at the top of the nutrition facts. The calorie count refers to that portion of food, and the nutrition facts will tell you how many of those portions are inside the package. If you're not used to measuring cups and ounces, the American Diabetes Association offers some common standards: 3 oz. of meat or fish is the size of a deck of playing cards; 1 oz. of cheese is roughly the size of four dice; a ½-cup serving of fruit or veggies equals half of a tennis ball in volume; 1 cup of rice or noodles takes up about the space of your fist.
Nutrients to Limit
Because many diets are at risk for too much fat, cholesterol, sodium and sugar, these nutrients are listed in grams, just under the calorie count. The corresponding percent daily value, or DV, refers to the percentage of the total recommended daily allowance of those nutrients a serving contains. For example, out of a recommended 65 g of total fat, 12 g would be 18 percent DV. The exception is sugar, for which the FDA does not set an allowance but counsels you to simply limit as much as possible. Percent DVs for protein, a nutrient that most people consume in sufficient quantities, are not required.
Nutrients to Encourage
The next section on the nutrition label refers to essential nutrients that you need every day. The percent DVs help you know how much of your daily allowance a food serving contains. For instance, a serving with 100 mg of calcium contains 10 percent DV of calcium. This tells you to get the remaining 90 percent DV from other sources. Nutrients you should consume liberally include dietary fiber, vitamins A, B, C, D and E, calcium, iron and other minerals.
Content Highs and Lows
To evaluate whether a food is beneficial or detrimental to your diet and your health, the FDA suggests noting whether it is high or low in calories or other nutrients. Food servings are considered low in content if they contain 5 percent DV or less. They are considered high in content if they contain 20 percent DV or more. This applies to calories and nutrients other than sugar and protein.
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