1) Start by checking the serving size, often there is more
than one serving in a container
2) The total calories listed on the label are the calories per
serving.
3) The first nutrients listed are ones that you usually want
to limit. For example, fat, cholesterol, sodium, and
maybe sugars.
4) Nutrients like fiber, vitamins, and calcium are all part of
a healthy diet. You want these to be in the foods you are
eating.
5) On the right hand side of nutrition label are listed the
percentage daily value. A tip for reading the daily
percentages values is the 5/20 rule.
a. 5% or less is low. If you want to limit something,
like sodium – look for the percentage daily value
to be 5% or less.
b. 20% or more is high. If you want to add more
fiber to your diet, look for the percentage daily
value to be 20% or more.
Percent Daily values are based on a 2,000 calorie diet. This is not the
same for everyone. This varies between individuals depending on the
amount of daily activity, weight, and height.
The body type for a 2,000 calorie a day diet, would be a moderately
active (30-60 minutes of exercise 3x a week) adult female weighing 132
pounds. This diet would maintain weight.
While neither of these choices are nutritionally beneficial (they don’t contain nutrients associated
with a healthy diet), they are a common snack. You can see that the Baked Tostitos Scoops would
be a healthier choice than the Flamin’ Hot Cheetos.