How to Understand the Nutrition Facts Label?

By  ,  National Institute of Health
Jan 30, 2013
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You can help your family eat better and balance their energy by learning to choose lower calorie, lower fat alternatives to some of their favorite foods. Use the Nutrition Facts label found on food packages to make smarter food choices.

This example below is a Nutrition Facts Label is from a macaroni and cheese dinner.

 

When using the nutrition facts label as a guide, try these tips

  • Keep these low: saturated fats, trans fats, cholesterol, and sodium
  • Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron
  • Use the Percent Daily Value (% DV) column when possible; 5% DV or less is low, 20% DV or more is high

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