Need to Know
Issue No. 6: Food, Nutrition, and Access in Our Communities
Words - Aarti Patel
Illustration - Alexandra Folino

• First, take a look at the number of servings in the package. The serving size reflects the amount that people typically eat or drink. It is not, however, a rule or even recommendation. How much you should eat or drink depends on the individual. 

• Note that the serving size may not be the whole package.

• The amount of calories on the label are for a single serving size of the food item.

• The number of servings you consume determines the number of calories you actually eat.

The biggest portion of a food label shows the amount of certain nutrients in a single serving size of your food item. Use the nutrient section to customize your own dietary needs.

Nutrients you want less of: 

• Saturated Fat, Sodium, and Sugars. Eating less of these nutrients decreases your risk of heart disease, high blood pressure, and diabetes. 

• Trans fats: Trans fats can raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol, leading to heart disease and plaque buildup.

Nutrients you want more of: 

• Fiber and Potassium: Fiber and potassium help regulate your bowel movements. See page 21 for more information.

• Iron, Calcium, Vitamin A & C: Diets with higher vitamin D, iron, and calcium reduce your risk of developing anemia and osteoporosis.

The % Daily Value (DV) tells you the percentage of the daily recommended amount of each nutrient that is present in a single serving. These percentages are based on a 2,000-calorie per day goal. You may need to adjust the percentage based on your individual daily caloric intake.

The 5/20 rule is a helpful rule to remember. If a food has 5%DV or less of a nutrient per serving, it is considered low in that nutrient. If it has 20% DV or more of a nutrient in a serving, it is considered high in that nutrient. Aim for 5% or less of saturated fats, sodium, added sugars and cholesterol, and 20% or more of calcium, iron, fiber, and vitamin D & A.

Everyone’s nutritional needs are different and depend on many factors, including existing medical conditions. Being able to read a food label is just one step in the process of making informed choices about what to buy in order to best support our individual bodies and minds.