Chapter 5 Nutrition Guidelines 115 Copyright Goodheart-Willcox Co., Inc. With this information from the Nutrition Facts label, you can quickly compare two similar products and choose the healthier one for you. The label can also help you meet special dietary needs. For instance, information on the label can help you select foods that are lower in sodium or higher in fiber. In addition to serving size and calories, the new label lists amounts of fats (saturated and trans), cholesterol, sodium, carbohydrate, fiber, sugars, added sugars, protein, vita- min D, calcium, iron, and potassium. Some of these nutrients should be limited in the diet, while others should be consumed in sufficient quantities (Figure 5.8). Percent Daily Value The Percent Daily Values (%DV) shown on the Nutrition Facts label are useful for evaluating food choices. Daily Values (DV) are recommended nutrient intakes devel- oped to represent the needs of a typical individual. The Daily Values are based on individuals who require 2,000 calories to meet their daily energy needs. If you need more or fewer than 2,000 calories daily, you will need to adjust your Daily Values accordingly. The Percent Daily Value is the portion of the daily requirement for a nutrient that is provided by one serving of the food. For example, if a cereal label states that it sup- plies five percent Daily Value for added sugars, this means one serving of the cereal supplies five percent of the added sugar that a person on a 2,000-calorie diet is allowed for one day. For a person who requires 1,800 calories per day to meet her energy needs, however, this cereal would supply a greater Percent Daily Value for added sugar. 10% 5% 0% 7% 13% 14% 10% 20% 45% 6% 20% 160mg 8g Nutrition Facts Calories 230 Amount per serving Total Fat Saturated Fat 1g Trans Fat 0g Cholesterol 0mg Sodium Total Carbohydrate 37g Dietary Fiber 4g Total Sugars 12g Includes 10g Added Sugars Protein 3g Vitamin D 2mcg Calcium 260mg Iron 8mg Potassium 235mg % Daily Value* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. 8 servings per container Serving size 2/3 cup (55g) * 6 Quick Guide to %DV • 5% or less is low • 20% or more is high 1 Start Here 2 Check Calories 3 Limit These Nutrients 4 Get Enough of These Nutrients 5 Footnote Figure 5.8 The Nutrition Facts label can help consumers make healthy food choices. Is the %DV for saturated fat in this food low or high?