Nutrition Labels 101

Here is a simple guide based on a 2000 calorie diet, to help you tackle the world of nutrition information. Take this chart with you while you shop to help decode the products on the shelves. Not only will you better understand which nutrients are in foods, but you will also be able to determine how much of that food you should be eating!


1* Start Here: Note the size of a single serving and how many servings are in the package.

2* Check Total Calories Per Serving: Look at the serving size and how many servings you’re really consuming. If you double the servings you eat, you double the calories and nutrients, including the Percent Daily Value (%DV).

3* Limit These Nutrients: Remember, you need to limit your total fat to no more than 56-78 grams a day – including no more that 15 grams of saturated fat, less that two trams of trans fat, less than 1500 mg of sodium, and less that 300 mg cholesterol. (for a 2000 calorie diet)

4* Get Enough of these Nutrients: Make sure you get 100% of the fiber, vitamins and other nutrients you need every day.

5* Quick Guide to %DV: The %DV section tells you the percent of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat, cholesterol or sodium), choose foods with a lower %DV -5%or less is low. If you want to consume more of a nutrient (such as fiber), seek foods with a higher %DV – 20% or more is high.