How to Use the Nutrition Fact Label, Eat Right, NHLBI, NIH

<!DOCTYPE html PUBLIC "-//W3C//DTD HTML 4.01 Transitional//EN" "http://www.w3.org/TR/html4/loose.dtd"> <html lang="en"> <head> <title>How to Use the Nutrition Fact Label, Eat Right, NHLBI, NIH</title> <link rel="shortcut icon" href="/favicon.ico" type="image/x-icon"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8"> <meta http-equiv="content-language" name="language" content="en"> <link rel="stylesheet" href="/styles/globalstyle.css" media="screen" type="text/css"> <link rel="stylesheet" href="/styles/global-print.css" media="print" type="text/css"> <link rel="stylesheet" href="/styles/header-footer.css" media="screen" type="text/css"> <link rel="stylesheet" type="text/css" href="/styles/footer.css" /> <link href='https://fonts.googleapis.com/css?family=Lato' rel='stylesheet' type='text/css'> <meta name="Keywords" content="nutrition, nutrition facts label, nutrition facts, nutrition label, percent daily value, we can, we can program, wecan"> <meta name="Description" content="Information on how to read and use the Nutrition Facts label to make smarter food choices">  <meta name="editor" content="Ogilvy, bennettg"> <meta name="owner" content="mcgowanm, kelleym"> <meta name="approver" content="croomm"> <meta name="branch" content="DARD"> <meta name="Last.Revised" content="02/13/2013"> <meta name="Audience" content="Public"> <meta name="Date.Published" content="05/08/2012"> <meta name="Language" content="English"> <style type="text/css">  </style>  <link rel="stylesheet" type="text/css" href="/styles/header.css" /> <script src="//assets.adobedtm.com/073614e3197b/1c82765d3a26/launch-888908c4ba6f.min.js"></script>  <script async="" type="text/javascript" id="_fed_an_ua_tag" src="https://dap.digitalgov.gov/Universal-Federated-Analytics-Min.js?agency=HHS&subagency=NIH"></script> </head> <body lang="en"> <script> var section="public_inactive"; </script> <link href="/inc/css/uswds.css" rel="stylesheet"> <link href="/inc/css/navigation.css" rel="stylesheet"> <meta http-equiv="Content-Type" content="text/html; charset=UTF-8" /> <section aria-label="Official government website" class="usa-banner"> <div class="usa-accordion"> <header class="usa-banner__header"> <div class="usa-banner__inner"> <div class="grid-col-auto"><img alt="U.S. flag" class="usa-banner__header-flag" src="/inc/img/us_flag_small.png" /></div> <div class="grid-col-fill tablet:grid-col-auto"> <p class="usa-banner__header-text">An official website of the United States government</p> <p aria-hidden="true" class="usa-banner__header-action">Here's how you know</p> </div> <button aria-controls="gov-banner-default-default" aria-expanded="false" class="usa-accordion__button usa-banner__button" type="button"><span class="usa-banner__button-text">Here’s how you know</span></button></div> </header> <div class="usa-banner__content usa-accordion__content" id="gov-banner-default-default"> <div class="grid-row grid-gap-lg"> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-dot-gov.svg" /> <div class="usa-media-block__body"> <p><strong>Official websites use .gov</strong><br /> A <strong>.gov</strong> website belongs to an official government organization in the United States.</p> </div> </div> <div class="usa-banner__guidance tablet:grid-col-6"><img alt="" aria-hidden="true" class="usa-banner__icon usa-media-block__img" role="img" src="/inc/img/icon-https.svg" /> <div class="usa-media-block__body"> <p><strong>Secure .gov websites use HTTPS</strong><br /> A <strong>lock</strong> ( <span class="icon-lock"><svg aria-labelledby="banner-lock-title-default banner-lock-description-default" class="usa-banner__lock-image" focusable="false" height="64" role="img" viewbox="0 0 52 64" width="52" xmlns="http://www.w3.org/2000/svg"> <title id="banner-lock-title-default"></title> <desc id="banner-lock-description-default">A locked padlock</desc> <path d="M26 0c10.493 0 19 8.507 19 19v9h3a4 4 0 0 1 4 4v28a4 4 0 0 1-4 4H4a4 4 0 0 1-4-4V32a4 4 0 0 1 4-4h3v-9C7 8.507 15.507 0 26 0zm0 8c-5.979 0-10.843 4.77-10.996 10.712L15 19v9h22v-9c0-6.075-4.925-11-11-11z" fill="#000000" fill-rule="evenodd"></path> </svg> </span>) or <strong>https://</strong> means you’ve safely connected to the .gov website. 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alt="external disclaimer"></a> </div> </li> </ul> </div> </div>  <div class="column" id="content"> <h1>Use the Nutrition Facts Label</h1> <img src="/health/educational/wecan/images/header.eat-right.nutrition-facts.jpg" alt="Nutrition facts label and fruit" title="Nutrition facts label and fruit" width="515" height="360" class="header-banner"> <p>You can help your family eat better and balance their energy by learning to choose lower calorie, lower fat alternatives to some of their favorite foods. Use the Nutrition Facts label found on food packages to make smarter food choices.</p> <p>This example below is a Nutrition Facts label is from a macaroni and cheese dinner. You can also <a href="http://www.fda.gov/Food/ResourcesForYou/Consumers/NFLPM/ucm274593.htm" title="U.S. Food and Drug Administration website">visit the U.S. Food and Drug Administration website<img src="/files/images/external-link.png" alt="external disclaimer"></a> to see more examples of the Nutrition Facts label and what it can tell you.</p> <p> <img src="/health/educational/wecan/images/chart_102.gif" alt="Nutrition Facts label from macaroni and cheese dinner" title="Nutrition Facts label from macaroni and cheese dinner" width="423" height="467" longdesc="nutrition-facts-image.htm"></p> <p>When using the Nutrition Facts label as a guide, try these tips: </p> <ul> <li>Keep these low: saturated fats, trans fats, cholesterol, and sodium</li> <li>Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron</li> <li>Use the Percent Daily Value (% DV) column when possible; 5% DV or less is low, 20% DV or more is high</li> </ul> <p><a href="smart-food-shopping.htm" title="Visit the Live It section">Visit the Smart Food Shopping page</a> and learn how the label can help you choose foods lower in calories, fat, and added sugar to help maintain a healthy weight.</p> </div>  <div id="main-top-right" class="column sidebar"> <div class="link-feature" id="right-column"> <div id="right-bubble-eat-right"> <p class="right-bubble-text">Packing a healthy lunch every day vs. eating out can save you money and calories.</p> </div> <div class="rcSectionTtl"> Related Resources </div> <div> <p> <a href="/health/educational/wecan/downloads/nutritionlabel.pdf" target="_blank">How to Use the Nutrition Facts Label<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (107 KB PDF)<br> Learn how to use the Nutrition Facts label to make healthy food choices </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/tip-sugar-in-drinks.pdf" target="_blank">How Much Sugar and Calories Are in Your Favorite Drink?<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (306 KB PDF)<br> Help your family make healthier choices by substituting no- or low-calorie drinks for sugar-sweetened ones </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/tip-fats-and-oils.pdf" target="_blank">Cooking with Healthier Fats and Oils<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (93 KB PDF)<br> Use this chart to help you choose products with less saturated fat that are healthier for you and your family </p> </div> <div> <p> <a href="/health/educational/wecan/downloads/calreqtips.pdf" target="_blank">Calories Needed Each Day<img src="/images/documenticons/pdf07.gif" border="none" alt="pdf document icon" class="pdflink"></a> (165 KB PDF)<br> This tip sheet explains the calories needed each day for boys and men, and for girls and women by age and three levels of physical activity </p> </div>  </div>  </div> <p id="lastmodified">Last Updated: February 13, 2013</p> </div>  </div>  <div id="wecan-footer"> <div style="width:1000px; 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width:220px; margin:12px;"> <ul> <li><a href="/health/educational/wecan/eat-right/index.htm"><span class="section-title">Eat Right</span></a></li> <li><a href="/health/educational/wecan/eat-right/choosing-foods.htm">Choosing Foods for Your Family</a></li> <li><a href="/health/educational/wecan/eat-right/limit-fat-sugar.htm">Limit Fat and Sugar</a></li> <li><a href="/health/educational/wecan/eat-right/distortion.htm">Portion Distortion and Serving Size</a></li> <li><a href="/health/educational/wecan/eat-right/sample-plans.htm">Healthy Eating Plans</a></li> <li><a href="/health/educational/wecan/eat-right/smart-food-shopping.htm">Food Shopping Tips</a></li> <li><a href="/health/educational/wecan/eat-right/nutrition-facts.htm">Use the Nutrition Facts Label</a></li> <li><a href="/health/educational/wecan/eat-right/fun-family-recipes.htm">Fun Family Recipes</a></li> <li><a href="/health/educational/wecan/eat-right/healthy-cooking.htm">Healthy Cooking and Snacking</a></li> <li><a href="/health/educational/wecan/eat-right/eating-out.htm">Eating Healthy When Eating Out</a></li> <li><a href="/health/educational/wecan/eat-right/tips-eating-right.htm">Tips for Eating Right</a></li> </ul> <ul> <li><a href="/health/educational/wecan/get-active/index.htm"><span class="section-title">Get Active</span></a></li> <li><a href="/health/educational/wecan/get-active/physical-activity-guidelines.htm">Physical Activity Guidelines</a></li> <li><a href="/health/educational/wecan/get-active/activity-plan.htm">Everyday Ideas to Move More</a></li> <li><a href="/health/educational/wecan/get-active/family-active-time.htm">Make Family Time Active Time</a></li> <li><a href="/health/educational/wecan/get-active/getting-active.htm">Tips for Getting Active</a></li> </ul> <ul> <li><a href="/health/educational/wecan/reduce-screen-time/index.htm"><span class="section-title">Reduce Screen Time</span></a></li> <li><a href="/health/educational/wecan/reduce-screen-time/tips-to-reduce-screen-time.htm">Tips to Reduce Screen Time</a></li> </ul> </div> <div style="float:left; 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How to Use the Nutrition Fact Label, Eat Right, NHLBI, NIH