Label Basics
What does %DV stand for, and how can it help you limit sodium and added sugar?
%DV stands for Percent Daily Value. It helps you understand how much a nutrient in a serving of food contributes to your daily total—useful for limiting sodium and added sugar.
Find a label that contains more than 20% Daily Value of sodium.
Varies by Label
If a food has 400 mg of sodium per serving, but you eat two servings, how much sodium have you consumed?
400 mg x 2 = 800 milligrams of sodium consumed.
True or False: 9 out of 10 people in the U.S. consume too much sodium.
True. 9 out of 10 Americans consume too much sodium.
If you’re craving something sweet, what’s a healthier option than candy?
Healthier options include fruit, dark chocolate (in moderation), or Greek yogurt with berries.
According to the American Heart Association, what is the ideal sodium limit for most adults?
The American Heart Association recommends an ideal limit of 1,500 milligrams of sodium per day.
Find a label with zero added sugars.
Varies by label
A label says there are 4 servings in the package and 9g of added sugar per serving. How much sugar is in the whole package?
9g x 4 servings = 36 grams of added sugar in the whole package.
What nutrient helps balance the effects of sodium in the body?
Potassium helps counteract the effects of sodium.
Examples: Bananas, sweet potatoes, spinach, avocados
Instead of adding salt, what are two herbs or spices that can add flavor without the sodium?
Try adding garlic, basil, oregano, paprika, or lemon juice instead of salt.
Which kinds of whole foods can help stabilize blood sugar levels and reduce cravings?
Whole grains, lean proteins, nuts, and fiber-rich vegetables.
Find a label that lists sugar under a different name, like “high fructose corn syrup” or “maltose
Varies by label.
Which nutrient amount can vary the most based on serving size: sodium, sugar, or fiber?
Sodium and sugar can vary the most, especially when serving sizes are small or unrealistic.
What are two main sources of sodium in the American diet, according to the CDC?
Processed foods and restaurant foods are the top sources of sodium.
What’s a better beverage choice than soda to limit added sugars?
Better beverage options: Water, unsweetened tea, or infused water with fruit.