g = grams (About 28g = 1 ounce)
mg = milligrams (1,000 mg = 1 g)
Daily Value
Feel like you're drowning in numbers? Let the Daily Value be your guide. Daily Values are
listed for people who eat 2,000 or 2,500 calories each day. If you eat more, your personal
daily value may be higher than what's listed on the label. If you eat less, your personal
daily value may be lower.
For fat, saturated fat, cholesterol and sodium, choose foods with a low %
Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your daily
value goal is to reach 100% of each. |
Serving Size
Is your serving the same size as the one on the label? If you eat double the serving size
listed, you need to double the nutrient and calorie values. If you eat one-half the
serving size shown here, cut the nutrient and calorie values in half.
Calories
Are you overweight? Cut back a little on calories! Look here to see how a serving of the
food adds to your daily total. A 5' 4", 138-lb. active woman needs about 2,200
calories each day. A 5' 10", 174-lb. active man needs about 2,900. How about you?
Total Fat
Aim low: Most people need to cut back on fat! Too much fat may contribute to heart disease
and cancer. Try to limit your calories from fat. For a healthy heart,
choose foods with a big difference between the total number of calories and the number of
calories from fat.
Saturated Fat
A new kind of fat? No - saturated fat is part of the total fat in food. It is listed
separately because it's the key player in raising blood cholesterol and your risk of heart
disease. Eat less!
Cholesterol
Too much cholesterol - a second cousin to fat - can lead to heart disease. Challenge
yourself to eat less than 300 mg each day.
Sodium
You call it "salt," the label calls it "sodium." Either way, it may
add up to high blood pressure in some people. So, keep your sodium intake low - the AHA
recommends no more than 2,400 mg sodium per day for healthy adults.
Total Carbohydrates
When you cut down on fat, you can eat more carbohydrates. Carbohydrates are in foods like
bread, potatoes, fruits and vegetables. Choose these often! They give you nutrients and
energy.
Dietary Fiber
Grandmother called it "roughage," but her advice to eat more is still
up-to-date! That goes for both soluble and insoluble kinds of dietary fiber. Fruits,
vegetables, whole-grain foods, beans and peas are all good sources and can help reduce
some of the risk factors for heart disease and cancer.
Protein
Most Americans get more protein than they need. Where there is animal protein, there is
also fat and cholesterol. Eat small servings of lean meat, fish and poultry. Use fat-free,
½% fat or 1% fat milk, and fat-free or low-fat yogurt and cheese. Try vegetable proteins
like beans, grains and cereals.
Vitamins & Minerals
Your goal here is 100% of each for the day. Don't count on one food to do it all. Let a
combination of foods add up to a winning score.
|
