People check the Nutrition Facts label for different reasons-you may be counting calories for weight management, counting carbohydrates for diabetes control, or checking for trans fat. Understanding how to read the Nutrition Facts label can help you make informed food choices to support your health goals.

Below you will find a color-coded label to help highlight five important components of the Nutrition Facts. Detailed information regarding each of the five areas can be found below the label.

The first place to look on the label is the serving size.  The serving size for this item is 1 cup. You do not necessarily have to eat this amount, but keep in mind that the nutrients listed correspond to this serving size. Therefore, if you ate two cups, you would need to double all numbers, while if you ate ½ cup, you would need to divide all numbers by two.

1. calories are energy, and your body requires calories to maintain regular body functions like breathing, and for physical activities. Ideally, your body should remain in calorie balance. Fats, protein and carbohydrates all provide calories, while vitamins and minerals do not. Your calorie needs are affected by many factors such as age, gender, height, weight, family history, activity level, and others. To estimate your calorie needs, visit www.MyPyramid.gov.

2. Limit total fat, saturated fat, trans fat, cholesterol and sodium to reduce your risk of heart disease. General guidelines include:

  • Total fat: 20-35% of total calories
  • Saturated fat: Less than 10% total calories
  • Trans fat: Avoid if possible
  • Cholesterol: Less than 300mg per day
  • Sodium: Less than 2400mg per day

Unsaturated fats (monounsaturated and polyunsaturated) are sometimes seen on the Nutrition Facts, and are heart-healthy types of fat. Most of your fat intake should come from these types of fats.

3. Carbohydrates are your body’s main source of energy, and are an important part of a healthy diet. Healthy carbohydrates are found in whole grains, fruits, vegetables, beans, and low fat dairy. People with diabetes need to pay attention to the total carbohydrates in a meal, aiming to consume a consistent carbohydrate intake from day to day.

Fiber is a type of carbohydrate that we cannot digest. A high fiber diet can help regulate your digestive system, lower blood cholesterol levels, control blood sugar levels, and can help you achieve or maintain a healthy weight. Healthy adults should aim for 25-40g per day.

5. Vitamins and minerals are important for maintaining good health and reducing chronic disease risk. It is important to include foods that naturally contain vitamins and minerals, such as whole grains, fruits, vegetables, lean meats and beans, and low fat dairy. Limit choices that do not provide natural sources of these nutrients, such as sodas, candy and chips.

The Nutrition Facts label is one tool to help you maintain good health. For more information about reading labels, visit http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/default.htm