Learn How to Read and Understand Nutrition Labels to Make Healthier Choices.

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  1. Pay attention to serving size. If you double the serving, you double the nutrients.
  2. Check your calories per serving. 40 calories is considered low, 100 calories is considered moderate and 400 calories is considered high.
  3. Eating too much fat, saturated fat, trans fat, cholesterol or sodium may increase your risk of certain chronic diseases like heart disease, some cancers or high blood pressure. It is recommended that you keep your intake of these nutrients as low as possible. 5% Daily Value or less is low, 20% DV or more is high.
  4. Eating enough dietary fiber, calcium, iron and vitamins A and C can improve your health and help reduce the risk of some diseases and conditions like osteoporosis and heart disease. You can use Nutrition Facts not only to help limit the nutrients you want to cut back on but also to increase the nutrients you need to consume in greater amounts. 5% DV or less is low, 20% Daily Value or more is high.