The Nutrition Facts label on packaged foods holds a lot of useful information, but it can be hard to know where to look. With a little practice, you can scan a label in seconds and choose foods that fit your health goals, whether you are watching your blood pressure, your blood sugar or your weight.
1. Check the serving size
The serving size is at the top of the label. Every number below it refers to one serving, not the whole package. A can of soup may contain two servings, so if you eat the whole can, you get twice the sodium listed.
2. Look at calories
Calories tell you how much energy is in one serving. If you are trying to maintain or lose weight, compare calories between similar products. If your appetite is small and you are losing weight unintentionally, calorie-dense, nutritious foods can be helpful instead.
3. Use the % Daily Value
The % Daily Value (%DV) shows how much one serving contributes to a day's worth of a nutrient. A quick rule from the Food and Drug Administration:
- 5% DV or less is low.
- 20% DV or more is high.
Aim for low %DV in sodium, saturated fat and added sugars, and high %DV in fiber, vitamin D, calcium and potassium.
4. Watch sodium
Most sodium in our diets comes from packaged and restaurant foods. Bread, deli meats, canned soups, frozen meals, cheese and sauces can all be high. Compare brands, since sodium can vary a lot between similar products. Phrases such as "low sodium" (140 mg or less per serving) and "reduced sodium" (at least 25% less than the regular version) can help, but always check the numbers.
5. Find added sugars
The label lists total sugars and, below it, added sugars. Added sugars are those put in during processing, such as table sugar, syrups and honey, not the natural sugars in fruit and milk. The Daily Value for added sugars is 50 grams. Flavored yogurts, cereals, granola bars, sauces and drinks are common sources.
6. Look for fiber and protein
Higher fiber is usually better, especially in breads, cereals and crackers. A good source of fiber has 10% to 19% DV per serving; an excellent source has 20% or more. Protein is also listed, which can help if you are trying to eat more of it. See protein after 60.
7. Read the ingredients list
Ingredients are listed in order by weight, from most to least. If sugar or salt is near the top, the food contains a lot of it. For whole-grain foods, look for "whole" in the first ingredient, such as whole wheat or whole oats.
Sugar has many names on ingredient lists, including corn syrup, cane juice, dextrose, maltose and fruit juice concentrate.
Putting it into practice
Compare two similar products, such as two brands of soup or bread, and choose the one with less sodium and added sugar and more fiber. Over time, small swaps add up. If you have diabetes, kidney disease or heart disease, ask your doctor or a registered dietitian which numbers matter most for you.
