2.  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

3. Example Single Serving %DV Double Serving %DV Serving Size1 cup (228g) 2 cups (456g) Calories250500 Calories from Fat 110220 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%

4.  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

5.  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

6.  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)

7.  %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

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