Serving Size                                   Nutrition Facts                                                              Calories
                    The label presents serving sizes as                                                                                         Are you trying to lose weight? Cut back 
                    the amount that most people actually            4 Servings Per Container                                                    a little on calories. Look here to see how 
                    consume in a sitting. This is not                                                                                           a serving of the food adds to your daily 
                    necessarily the same as how much                                                      1                                     total. A 5'4", 138-lb active woman needs 
                                                                    Serving Size                            ⁄2 cup (114g)
                    one should eat per serving. All of the                                                                                      about 2,200 calories each day. A 5'10", 
                    nutrition information on the label is           Amount Per Serving                                                          174-lb active man needs about 2,900.  
                    based on one serving. If you eat one-half       Calories 90
                    of the serving size shown here, cut the                                                                                     Saturated Fat
                    nutrient and calorie values in half.                                                         % Daily Value*                 Saturated fat is part of the total fat 
                                                                    Total Fat 3g                                                 5%             in food. It is listed separately because 
                    Total Fat                                                                                                                   it is an important player in raising 
                    Fat is calorie-dense and, if consumed             Saturated Fat 0g                                           0%             blood cholesterol and your risk of heart 
                    in large portions, can increase the risk          Trans Fat 0g                                               0%             disease. Eat less!
                    of weight problems. While once vilified, 
                    most fat, in and of itself, is not bad.         Cholesterol 0mg                                              0%             Trans Fat
                    Cholesterol                                     Sodium 300mg                                               13%              Trans fat works a lot like saturated fat, 
                                                                                                                                                except it is worse. This fat starts out as 
                    Many foods that are high in cholesterol         Total Carbohydrate 13g                                       4%             a liquid unsaturated fat, but then food 
                    are also high in saturated fat, which             Dietary Fiber 3g                                         12%              manufacturers add some hydrogen to 
                    can contribute to heart disease. Dietary                                                                                    it, turning it into a solid saturated fat 
                    cholesterol itself likely does not cause          Total Sugars 10g                                                          (that is what “partially hydrogenated” 
                    health problems.                                     Includes 7g Added Sugars                              14%              means when you see it in the food 
                                                                                                                                                ingredients). They do this to increase the 
                    Sodium                                          Protein 3g                                                                  shelf-life of the product, but in the body 
                    You call it “salt,” the label calls it                                                                                      the trans fat damages the blood vessels 
                    “sodium.” Either way, it may add                Vitamin D 2mcg                                              10%             and contributes to increasing blood 
                    up to high blood pressure in some               Calcium  260mg                                              20%             cholesterol and the risk of heart disease.
                    people. So, keep your sodium intake 
                    low—less than 2,300 mg each day.                Iron  8mg                                                   45%             Total Carbohydrate
                    (The American Heart Association                 Potassium 235mg                                               6%            Carbohydrates are in foods like bread, 
                    recommends no more than 3,000 mg of                                                                                         potatoes, fruits, and vegetables, as well 
                    sodium per day for healthy adults.)             *  The % Daily Value (DV) tells you how much a                              as processed foods. Carbohydrate is 
                                                                      nutrient in a serving of food contributes to a daily                      further broken down into dietary fiber 
                    Sugars                                            diet. 2,000 calories a day is used for general 
                    Too much sugar contributes to weight              nutrition advice.                                                         and sugars. Consume foods high in 
                    gain and increased risk of diseases like                                                                                    fiber often and those high in sugars, 
                    diabetes and fatty liver disease. Foods          Daily Value                                                                especially added sugars, less often.
                    like fruits and dairy products contain           Daily Values are listed based on a 2,000-calorie daily eating 
                    natural sugars (fructose and lactose),           plan. Your calorie and nutrient needs may be a little bit more or          Dietary Fiber
                    but also may contain added sugars. It            less based on your age, sex, and activity level (see https://fnic.         Grandmother called it “roughage,” 
                    is best to consume no more than 10%              nal.usda.gov/fnic/interactiveDRI/). For saturated fat, sugars and          but her advice to eat more is still 
                    of total calories from added sugar,              added sugars, and sodium, choose foods with a low % Daily                  up-to-date! That goes for both soluble 
                    or a total of 50 g per day based on a            Value. For dietary fiber, vitamins, and minerals, your Daily Value         and insoluble kinds of dietary fiber. 
                    2,000-calorie eating plan.                       goal is to reach 100% of each.                                             Fruits, vegetables, whole-grain foods, 
                                                                                                                                                beans, and peas are all good sources 
                                                                     Ingredients: This portion of the label lists all of the                    and can help reduce the risk of heart 
                    Vitamins and Minerals                            foods and additives contained in a product, in order                       disease and cancer.
                    Your goal here is 100% of each for the           from the most prevalent ingredient to the least.
                    day. Don’t count on one food to do it all.       Allergens: This portion of the label identifies which 
                    Let a combination of foods add up to a                                                                                      Protein
                    winning score.                                   of the most common allergens may be present in                             Most Americans get more than they 
                                                                     the product.                                                               need. Eat small servings of lean meat, 
                                                                      (More nutrients may be listed on some labels)                             fish, and poultry. Use skim or low-fat 
                                                                                mg = milligrams (1,000 mg = 1 g)                                milk, yogurt, and cheese. Try vegetable 
                                                                                                                                                proteins like beans, grains, and cereals.
                                                                               g = grams (about 28 g = 1 ounce)
             American Council on Exercise®