These percentages - based on average recommended intakes - are listed for fat, saturated and trans fat, sodium, carbohydrate, fibre, vitamins A and C, calcium and iron. Instead of trying to remember the amount each DV is based on, follow the "five and 25 rule."
If a label says one serving supplies 5 per cent or less of the daily value, that's a good thing for nutrients you want to curtail such as saturated and trans fat, sugars and sodium. But it's not ideal for fibre, vitamins and minerals, nutrients you might want to consume more of.
If one serving of a food supplies 25 per cent or more for vitamins A and C, calcium, iron, or fibre, it's an excellent source of these nutrients.
For saturated and trans fats, the daily value is set at 20 grams. Foods low in these fats will have a daily value of 10 per cent or less.
For sodium, the DV is set at 2,400 milligrams, an amount that is actually higher than your daily sodium requirement. Foods with a DV of 5 per cent or less will be low in sodium.
Watch sugar numbers
Keep in mind that grams of sugars include refined sugars added during processing and naturally occurring sugars in milk and fruit. A whole-grain breakfast cereal with dried fruit will have more sugar than one without, but that's not necessarily a bad thing.
Don't focus on total fat
For most foods, total fat per serving is not that important. Some fats, such as omega-3 fats and monounsaturated fat, have health benefits. Instead, focus on saturated and trans fats, the two fats that can raise LDL cholesterol.
Don't get psyched out
Avoid trying to decipher too many numbers Think about who in your family is going to eat the food. Someone with high blood pressure? High cholesterol? If so, sodium and saturated and trans fats are important.
Consider how often you eat the food in question - every day or once in a while? The answer will determine your focus of attention.
Get the whole picture
Just because a food carries a "trans fat-free" or "calorie-reduced" claim doesn't mean it is nutritious. These foods may deliver a hefty dose of sodium or sugar and may be lacking whole grains. You need to read the entire label - including the ingredient list - to know what you're eating.
Leslie Beck, a Toronto-based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Her website is lesliebeck.com
