The nutrition facts label is required on food products in the U.S. It gives you a breakdown of how healthy -- or how unhealthy -- the food item is. It lists the basic components of the food, such as the calories and fat, protein, sugar, fiber and vitamin content. Directly across from the amount per serving is the percent of daily value. Based on a 2,000-calorie-per-day diet, this tells you how much of your daily allotted value the product offers you. Each person's nutritional needs are different. Ask your physician how much of each nutrient you need.
Step 1
Check the serving size listed directly under the label "Nutrition Facts." All the information that follows in the rest of the label is based on this serving size. For example, if the serving size is 1 tbsp., and there are 10 calories listed, then there are 10 calories in each tablespoon. Directly below the serving size is "Servings Per Container." This tells you how many servings total there are in that product. So if the serving size is 15 crackers, and there are 10 servings per container, then there is a total of 150 crackers in the package.
Step 2
Look at the number of calories listed directly under the heading "Amount Per Serving." This is how many calories you will consume for each serving size. Directly across from this number is a number that indicates how many of these calories come from fat. If you are on a low-fat diet, compare different brands to select a product with fewer calories from fat.
Step 3
Check the breakdown of the types of fats in the product. This is located right under the calorie listings. It will show the total fat in grams. Then the label lists the different components of total fat, like saturated fat, trans fat, monounsaturated fat and polyunsaturated fat. It is ideal for a product to list no trans fat. Try to limit your saturated fat intake, as well. The healthier kinds of fat are the "mono" and "poly" unsaturated fat, however you should still consume these in moderation. According to MayoClinic.com, your total daily calories should consist of no more than 35 percent fat.
Step 4
Look at the cholesterol and sodium listed in milligrams just below the fats. Ideally, these numbers will be low. Your daily intake of cholesterol should be less than 300 mg daily, according to MayoClinic.com. However, if you have high cholesterol, ask your doctor what an acceptable daily amount is for you. Your daily sodium intake should be less than 1,500 mg daily, as recommended by the American Heart Association.
Step 5
Examine the amounts of total carbohydrates and dietary fiber, which are listed underneath cholesterol and sodium. Assuming that you are on a 2,000-calorie-per-day diet, a typical carbohydrate intake for the entire day is 300 g. Check the percent of daily value across from the amount to see how much of your daily allotment one serving size will take. Ideally, the product you select will have a high amount of fiber. Generally, men should consume over 30 g of fiber daily and women should consume more than 20 g, according to the Harvard School of Public Health.
Step 6
Check the amount of sugar per serving. Ideally, this number should be as low as possible, or even zero. The amount of protein is listed directly under it. Protein needs will vary from person to person. If you're unsure of how much protein you should consume, ask your doctor or nutritionist. People with certain health issues, such as diabetes or kidney disease, need to limit protein consumption.
Step 7
Look at the next group of nutrients. It lists vitamins, calcium and iron. These are nutrients that your body needs. Check the daily value percentage to see how nutritious the product is per serving size.
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