The Food and Drug Administration requires all food and beverage products to display a Nutrition Facts label on the container. This label provides details about the nutritional value of the product, as well as recommended daily values of fat, carbohydrates, sodium, fiber and other key nutrients. Use these food product nutritional labels as a tool to determine what to include in your healthy diet.
Step 1
Check the serving size at the top of the label. The displayed nutritional information applies to the serving size listed. If the serving size is 1 cup and you consume 2 cups, double the nutritional values listed to get an accurate count on the amount of food you are eating.
Step 2
Assess the calories per serving. As a general guideline, 40 calories is considered low, 100 is moderate and 400 or more is high. The label also shows how many of the calories come from fats in the food. This information helps you manage your weight.
Step 3
Look at the fat, cholesterol and sodium content listed at the top of the nutrient section of the label. These are the nutrients you need to limit to a low amount in your daily diet, as consuming too much can cause heart disease, some cancers or high blood pressure, according to the FDA. Avoid items containing harmful trans fats.
Step 4
Assess the dietary fiber, protein, vitamin, calcium and iron content listed in the label's nutrient section. Make it a goal to increase your daily consumption of these nutrients to improve your health and reduce your risk for disease.
Step 5
Analyze the Percent Daily Value section shown to the right of the listed nutrients. These percentages show how much of the daily recommended amount of the nutrient one serving provides, based on a typical 2,000-calorie-per-day diet. Percentages of 5 percent or less are considered low and 20 percent or more is high, advises the FDA. Use this section to help you keep your intake of fat, cholesterol and sodium at a low level and to assess the nutritional value of the product.
Step 6
Check the data in the footnote section at the bottom of the Nutrition Facts label. This section explains that the Percent Daily Value table is based on a 2,000-calorie diet and is to be used as a reference point in determining your own daily nutritional needs. It may also include a partial list of FDA recommended nutrient values for a 2,500-calorie diet.
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