How to Read a Nutrition Facts Label
Solving the Ninth Mystery of the World
-- By Laura Bofinger, Staff Writer
The only time you can avoid doing the math is when you eat the exact serving size that is listed. Always compare the listed serving size to how much food you think you’ll eat and compute calories from there.
Crack the Code in "Percent Daily Value"
Confused by what all those percents really mean? The percents refer to "percent daily value" and they’re a bit trickier to interpret. The FDA bases these percents on a 2,000-calorie-a-day diet. Looking at cholesterol on the mac and cheese label, the FDA says that you are getting 30 milligrams per serving, or 10% of the recommended amount of cholesterol for a person eating about 2,000 calories per day. (Remember, you’re getting 20% if you eat the whole package.) So how do you know if 10% is a good or bad number?
For ease of explanation, let’s break this down into a guide that will help us look at a percent and immediately know if it is high or low for one food source. The magic numbers are 5 and 20%. Anything listed in the percent daily value column that is 5% or less is a low number for nutrients. This is a good range for things that you want to limit (fat, saturated fat, cholesterol, and sodium), but too low for things you want to eat plenty of (fiber, calcium, and vitamins). Anything listed as 20% or more is high. This is a bad range for things that you want to limit (fat, saturated fat, cholesterol and sodium), but a good range for things you want to eat plenty of (fiber, calcium, and vitamins).