Nutrition for Life: Making Choices Using Food Labels

Nutrition Facts Things to Look for First

Servings per Container: Servings per container tells you how
Approx. 14 servings per container many servings are in the package.
Serving size 1 slice (48g)
Serving Size: The serving size is how much a person usually eats
or drinks.
Amount per serving

Calories 100 In this food label, the container has 14 servings and each
serving is 1 slice of bread.
% Daily Value*

Total Fat 0.5g 1%

Calories: Calories provide our bodies with energy. The three
Saturated Fat 0g 0% nutrients that provide calories are carbohydrates (carbs), fats, and
Trans Fat 0g protein.
Cholesterol 0mg 0%
Sodium 115mg 5% How to Use the Serving Size Information
Total Carbohydrate 21g 7% In this example, the serving size is 1 slice of bread, so 1 slice
Dietary Fiber 4g 15% will provide you with 100 calories, 21 grams of carbs, and the
Total Sugar 1g same amounts listed of all other items on the nutrition facts label.
Includes 1g Added 2% If you eat 2 slices, you are having 2 servings. This means you
Sugars get 2 times the nutrients, so: 200 calories, 42 grams of carbs,
Protein 4g and double the other items listed.

Vitamin D 0mcg 0% Ingredients: Ingredients are listed in descending order by

weight. This means that the ingredient used the most is listed
Calcium 25mg 0% first and the ingredient that is used the least is listed last.
Iron .7mg 4%
Potassium 60mg 0%
* The % Daily Value (DV) tells you how much a nutrient
in a serving of food contributes to a daily diet. 2,000
calories a day is used for general nutrition advice.
American Diabetes Association®

INGREDIENTS:
WHOLE WHEAT FLOUR, WATER,
CRACKED WHEAT, WHEAT BRAN, HONEY,
MOLASSES, SOYBEAN OIL, SALT, YEAST
|

Continued >>
Nutrition for Life

Learn more at diabetes.org | 1-800-DIABETES (800-342-2383)

 (continued)

Nutrition for Life: Making Choices Using Food Labels

Percent Daily Value:
Nutrition Facts Daily Value (%DV) is based on the amount of the nutrient you
should eat in a whole day. An easy rule of thumb:
Approx. 14 servings per container ƒ 5% DV or less per serving means you are getting a low source
Serving size 1 slice (48g) of that nutrient. For nutrients you want to get less of, such as
sodium and saturated fat, look for less than 5% DV.
Amount per serving ƒ 20% DV per serving or higher is considered a high source of the
Calories 100 nutrient. For nutrients you want to get more of, such as fiber,
vitamin D, calcium, and iron, look for 20% DV or more.
% Daily Value* Saturated Fat: This fat is typically found in animal products and
Total Fat 0.5g 1% tropical oils. Saturated fat can raise cholesterol and increases
Saturated Fat 0g 0% the risk of heart disease. Aim for foods low in saturated fat (less
than 5% DV).
Trans Fat 0g
Cholesterol 0mg 0% Sodium: The body uses sodium in many ways, but too much
Sodium 115mg 5% sodium can increase your risk of high blood pressure and heart
disease. Limit this number to less than 2,300 mg per day (equal
Total Carbohydrate 21g 7% to about 1 teaspoon of salt). If you have been diagnosed with
Dietary Fiber 4g 15% hypertension (high blood pressure) your goal may be lower.
Total Sugar 1g
Total Carbs: This number includes all carbs: sugar (natural and
Includes 1g Added 2% added), starch, and fiber. The carbs you eat affect blood glucose
Sugars (also called blood sugar) levels, so use the total carbohydrate
Protein 4g number if counting carbs. When eating carbs, choose carbs from
vegetables, whole grains, legumes, and fruits instead of from
refined grains and added sugar.
Vitamin D 0mcg 0%
Calcium 25mg 0% Dietary Fiber: A type of carb, this nutrient can improve blood
Iron .7mg 4% pressure, cholesterol, and bowel function. Aim for foods high in
fiber (more than 20% DV).
Potassium 60mg 0%
* The % Daily Value (DV) tells you how much a nutrient Added Sugars: This number shows the grams of sugar added
in a serving of food contributes to a daily diet. 2,000 to a product from sugar, syrups, and caloric sweeteners. Aim for
calories a day is used for general nutrition advice.
little to no added sugar when picking most food and beverages.

For more detailed information about the nutrition label and healthy eating, talk to your doctor or
American Diabetes Association®

registered dietitian (RD/RDN) or visit diabetes.org/healthy-living/recipes-nutrition.

Find Support That Meets Your Needs—People with prediabetes or those at risk for diabetes can learn
more about how to prevent type 2 diabetes at diabetes.org/lifestylechange. People with type 2 diabetes
can find a local American Diabetes Association® recognized diabetes education program at diabetes.org/
findaprogram to gain knowledge and skills to manage your diabetes.
|

This publication was supported by Cooperative Agreement Number NU58DP006364-03-00, funded by the Centers for Disease Control and
Nutrition for Life

Prevention. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the Centers for Disease
Control and Prevention or the Department of Health and Human Services.

Learn more at diabetes.org | 1-800-DIABETES (800-342-2383)