Serving Size

Check to see if your serving is the same size as the one on the label. If you eat double the serving size listed, you need to double the nutrient and caloric values. If you eat one half the serving size listed, the nutrient and caloric values should be halved.

Calories

Look here to see what a serving of food adds to your daily total. A person’s weight and activity level help determine total calories needed per day. For example, a 138-lb active woman needs about 2,000 calories each day, whereas a 160-lb active woman needs about 2,300.

Total Fat

Try to limit your calories from fat. Too much fat may contribute to heart disease and cancer. Choose foods with fewer than 30% of calories derived from fat.

Saturated Fat and Trans Fat

Saturated fat and trans fat are the “bad” fats. Both are key players in raising blood cholesterol and your risk of heart disease. Fewer than 7% of daily calories should be from saturated fat.

Cholesterol

Challenge yourself to eat foods totaling less than 200 mg of cholesterol each day. Too much cholesterol can lead to heart disease. Cholesterol is found in foods of animal origin, such as meat, fish, eggs, and whole-milk products, such as cheese and butter. Certain food products that contain plant stanols/sterols (for example, cholesterol-lowering margarine) can help lower cholesterol.

Sodium

Too much sodium (or salt) adds up to high blood pressure in some people.

Sodium intake should be 2,300 mg per day or even lower, depending on your health. Talk to your healthcare provider or dietitian about the amount of sodium you should have in your diet.

Total Carbohydrates

Carbohydrates are found in such foods as bread, potatoes, fruits, milk, vegetables, and sweets.

Carbohydrates are the main source of energy for body functions. Talk to your healthcare provider or dietitian about the amount of carbohydrates you should have in your meal plan.

Dietary Fiber

It is important to consume foods containing fiber from a variety of sources.

Fruits, vegetables, whole-grain foods, beans, and legumes are all good sources of fiber and can help lower cholesterol, and thus reduce the risk of heart disease. Consumption of 20 to 35 g per day is generally recommended.

Sugars

Labels will indicate the grams of sugars in a food—both the natural and the added sugars. Because sugars are a type of carbohydrate, the most important number to look at on the label is the total amount of carbohydrate for the serving you are eating. Talk to your healthcare provider or dietitian about the use of sugar in your meal plan.

Protein

Most adults get more protein than they need. Even though protein from animal sources, such as meat, fish, milk, and cheese, is of higher nutritional quality than plant-based protein, it is also higher in fat—especially saturated fat and cholesterol. Use skim or low-fat milk, yogurt, and cheese. Try to get some protein from vegetables (such as beans), grains, and cereals.

Vitamins and Minerals

Make it your goal to get 100% of each every day. Let a combination of foods contribute to a winning score.

Daily Values

These daily values apply to people who eat 2,000 to 2,500 calories each day. If you eat less, your personal daily values may be lower.