healthy living How to Read the Food Label

ou can make healthier Check the serving size to find out how food choices by reading the much you are actually eating. If you eat Y 2 servings, this doubles the calories and “Nutrition Facts” label on the nutrients, including the Percent Daily foods you buy. Values (DV).

Serving size: Make your calories count. Look at the calories on the label and compare them Look here first! with the nutrients it contains. Then decide Is your serving the same as the one whether the food is a good choice for you. on the label? Know your fats. Look for foods low in • If you eat double the serving saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV size listed, you need to double or less). There is no DV for trans fat because the calories and other nutrient it is best to limit or avoid it entirely. values. • If you have diabetes or are Keep sodium in check. Processed foods are often high in sodium. Look for low- following a specific meal plan, sodium foods with less than 140 mg per the serving size on the label serving. Track the total amount you eat. may not match the serving sizes in your meal plan. Fiber. Aim for 25 to 38 grams of fiber per day. Always double check the serving Some vitamins and minerals may be listed size. See sample label at right. with DV in one serving.

Calories Percent Daily Values (DV) tell you how This is the number of calories you much you should be eating based on a 2,000 or 2,500 calorie diet. This section is will consume in one serving of the same on every food label. It is a refer- this food. Knowing how many ence to remind you how much of these calories your food contains helps nutrients you should aim for each day. you monitor calorie intake over the Number of calories in a gram of fat, course of the day. carbohydrate, and protein. The number of calories needed each day depends on your age, sex, height, weight, and level of Sample label physical activity. Estimates range Saturated fat and trans fat: from 1,600 to 2,400 calories Total fat Saturated fat and trans fat are for women and 2,000 to 3,000 This tells you how much fat is included in the amount of total calories for men. If you are trying in one serving. A low-fat food fat. They are also listed separately to lose weight, you should avoid or has 3 grams (g) or less of total because they are the 2 types of limit high-calorie foods. fat per serving. fat we should try to limit or avoid in our diets.

HEALTH EDUCATION healthy living How to Read the Food Label

Sodium Protein We know this as “salt.” Too much Protein is found in both plant sodium may raise your blood and animal foods, including pressure. Less than 2,300 mg of beans, nuts, fish, poultry, meat, sodium each day is recommended. eggs, and dairy products. A low-sodium food has 140 mg or less in one serving. Percent Daily Value This is the percentage of the Total carbohydrate recommended daily amount A quick check of the Carbohydrates are found in of this nutrient in one serving “Nutrition Facts” label can bread, pasta, rice, cereal, fruit, of the food. The Percent Daily help you spot foods that are potatoes, starchy vegetables, and Values (DV) are what would be good for your health. sweets. If you have diabetes, pay recommended in a 2,000 calorie attention to total carbohydrate per day diet. Diets high in these fats may grams per serving, not just the increase the risk of heart disease. The important part of these sugar grams. Trans fats increase your risk more percentages is that they help you than saturated fat. Dietary fiber:It is important find foods that are high in good to eat plenty of fiber, and most nutrients and low in nutrients you A food is low in saturated fat if it Americans don’t get enough. want to avoid. If the value is 20% has less than 1 gram per serving. Fiber helps reduce the risk of or more, it’s considered high. If Aim for fewer than 20 grams of diabetes and heart disease and it’s 5% or less, it’s low. saturated fat per day, and as little can help with weight control. trans fat as possible. Aim for 25 to 38 grams of fiber Other resources Cholesterol per day. It is found in whole Cholesterol is found only in grains, vegetables, and fruits. Visit kp.org/mydoctor to: foods from animal sources, such Sugars: Sugar is listed separately, • View most lab results and as meats, poultry, fish, eggs, and and is also included in the total check your preventive health dairy products. Try to keep your grams of carbohydrate. It includes reminders. cholesterol intake to less than both naturally occurring and • Email your doctor 300 milligrams (mg) per day. added sugar. It’s best to avoid A low-cholesterol food has less added sugar when possible. • Use online tools to help keep than 20 mg per serving. you and your family healthy.

This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. © 2002, The Permanente Medical Group, Inc. All rights reserved. Regional Health Education. 90200 (Revised 4/17) RL 6.8