Understanding Good Food Choices
Follow these tips to help you understand how to read food labels and make a healthy eating plan.
Food labels
When you read food label claims, it helps to know what the words really mean. Here are some definitions of common food label claims you might see.
If a label says . . . | It means . . . |
|---|---|
Calorie free | Less than 5 calories per serving |
Low calorie | 40 calories or less per serving |
Fat free | Less than 1/2 g fat per serving |
Low fat | 3 g or less fat per serving |
No added sugars | No sugars or sugar ingredients were added |
Sugar free | Less than 1/2 g total sugar per serving |
Reduced | At least 25% less of a certain nutrient or calories than the regular product |
Low sodium | 140 mg or less sodium per serving |
High fiber | 5 g or more fiber per serving |
High in | 20% or more of the daily value of a certain nutrient per serving |
Good source of | 10% to 19% of the daily value of a certain nutrient per serving |
Healthy | Contains recommended food groups and limits added sugars, sodium, and saturated fat |
Good nutrition means more than eating an apple a day. Think in terms of your food choices throughout the entire day, from breakfast to bedtime. All foods can fit into a healthy eating plan.
Good nutrition basics
Remember these key points:
- Eat a variety of healthy foods. These include protein foods, dairy, vegetables, fruits, healthy fats, and whole grains.
- Limit foods that are less healthy for you. Limit highly processed foods, added sugars, and refined carbohydrates, such as packaged snacks, sugary drinks, and white bread.
- Eat the right amount for you. Choose portions that help you stay at a weight that's healthy for you and support your overall health.