Serving Size
The Serving Size is a typical portion, not the recommended amount. Some people may choose to eat a smaller or larger portion based on their specific needs for calories and other nutrients. The Serving Size on nutrition labels is based on government labeling regulations. All of the nutrient information on the Nutrition Facts panel is based on this Serving Size.
Calories
To maintain or improve your weight, balance the food you eat with physical activity. Aim for 30-60 minutes of accumulated physical activity each day.
Total Fat
Americans are advised to reduce (not eliminate) fat in their diets. Some fat in the diet is necessary for good health.
Trans Fat
Keep trans fat intake as low as possible while eating a nutritionally adequate diet.
Cholesterol
For some people, lifestyle factors—such as being overweight and/or inactive, consuming foods with too much saturated and trans fat and, to a lesser extent, eating foods with too much dietary cholesterol—may contribute to the development of high blood cholesterol levels.
Sodium
Sodium is an essential nutrient found in varying quantities in nearly all foods. Nutrition Facts labels are based on the Daily Value for sodium, which is less than 2400 milligrams of sodium per day. Factors such as climate, physical activity and health status can affect an individual’s sodium needs.
Carbohydrates
Total carbohydrate on nutrition labels shows the overall carbohydrate content of a food. It includes starches, sugars and dietary fiber present in one serving.
Dietary Fiber
Health professionals recommend including 14 grams of dietary fiber with each 1000 calories consumed. Food sources of fiber are whole grain breads and cereals, dry beans and peas, nuts, fruits and vegetables.
Sugars
Sugars on nutrition labels include naturally occurring sugars such as fructose in fruit and lactose in dairy products, as well as added sugars such as sucrose (table sugar) and high fructose corn syrup.
