 Start by checking serving size and # of servings in package  Standardized units (cups, pieces, etc)  Size of serving influences # of calories and all nutrients listed on label  PAY ATTENTION TO HOW MANY SERVINGS ARE IN THE CONTAINER  Ask yourself how many you are taking in

Example Single Serving %DV Double Serving %DV Serving Size1 cup (228g) 2 cups (456g) Calories Calories from Fat Total Fat12g18%24g36% Trans Fat 1.5g3g Saturated Fat 3g15%6g30% Cholesterol30mg10%60mg20% Sodium470mg20%940mg40% Total Carbohydr ate 31g10%62g20% Dietary Fiber 0g0%0g0% Sugars5g10g Protein5g10g Vitamin A4%8% Vitamin C2%4% Calcium20%40% Iron4%8%

 Provide a measure of how much energy you get from each serving  This section can help you manage weight  REMEMBER – the # of servings you consume determines the # of calories you actually take in  General Guide to Calories › 40 Calories is low, 100 Calories is moderate, 400 Calories is high  Eating too many calories per day is linked to obesity

 Nutrients listed first are those consumed enough or too much by most Americans (yellow)  Those listed next are those Americans usually do not get enough of (blue)  You can use the label to not only limit those nutrients you want to cut back on, but also to increase those nutrients you need to consume in greater amounts

 Upper Limit, Eat “Less than” – Recommended you stay below the DV of that nutrient amount listed per day (sodium)  Lower Limit, Eat “At least” – Recommended you eat at least this amount of the given nutrient per day (dietary fiber)

 %DV’s are based on the Daily Value recommendations for key nutrients for a 2,000 calorie daily diet  Helps you determine if a serving of food is high or low in a nutrient  Label calculates %’s for you  5/20 RULE: › 5% DV or less is considered low › 20% DV or more is considered high

 Listing of each ingredient in descending order of predominance  The ingredient that weighs the most is listed first. Ingredient that weighs least is last