Calories
400 or more calories per serving for a single food is high. The food label is based on a 2,000 calorie diet — but your calorie needs might be different. Keep track of the calories you eat throughout the day.
Nutrients
Pick foods that are lower in certain fats, cholesterol and sodium.
%DV (Percent Daily Value)
When comparing %DV, remember that 20% DV is high, 5% DV is low. Go for the ones that are high %DV in nutrients to get more of and low %DV in nutrients to get less of.
- Examples:
- Nutrients To Get More Of - Choose a higher %DV
- Potassium
- Fiber
- Vitamins A and C
- Iron
- Calcium
- Nutrients To Get Less Of - Choose a lower amount
- Trans fat
- Saturated fat
- Cholesterol
- Sodium
- Sugars
The label doesn't show a %DV for trans fat or sugars. You can still choose the foods with lower grams of trans fat and sugar by comparing two foods.
Smart Food Choice Examples:
- Cereal - Choose cereal with the fewest grams of sugar and high in fiber.
- Canned Fruit or Frozen Fruit - Buy canned fruit or frozen fruit pops with the fewest grams of sugar. Makes a great sweet snack.
- Frozen Veggies - Compare frozen vegetables, including ones with and without sauce, and go for the one with the lowest fat content and the highest amount of vitamin A.
- Frozen Pizza - Try to find the one lowest in fat and sodium and highest in calcium and iron.
- Nuts and Dried Fruits - Nuts and dried fruits can make great snacks, as long as you follow the serving size. Too many servings can add up to a lot of calories. Make sure to check out the serving size with peanut butter, nuts and dried fruit.
Source: FDA - U.S. Food and Drug Administration