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    Serving
Size – Check to see if your serving
is the same size as the one on the label. If you eat double the serving size
listed, you need to double the nutrient and caloric values. If you eat
one-half the serving size shown, the nutrient and caloric value should be
halved.
Calories - Check to see what food add to the daily
total. A person’s size and activity level help determine total calories
needed per day.
 Total
Carbohydrates – Carbohydrates
are found in foods like bread, potatoes, fruits, and vegetables. They should
be the basis for your diet, giving you nutrients and energy. If you cut down
on fat, you can eat more carbohydrates.
  Dietary
Fiber – It is important to consume both soluble and insoluble
dietary fiber (also called roughage). Fruits,
vegetables, whole-grain foods, beans, and legumes are all good sources of
fiber and can help reduce the risk of heart disease and cancer.
Protein – Most adults
get more protein than they need. Protein from animal sources contain both fat
and cholesterol, so eat small servings of lean meat, fish, and poultry. Use
skim or low fat milk, yogurt, and
cheese. Try to get your protein from some vegetables (such as beans), grains,
and cereals.
Vitamins & Minerals – Make it your
goal to get 100% of each days. Let a combination of foods contribute to a
winning score.
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Nutrition Facts
Serving Size ½ cup (114g)
Serving per container 4
 Amount Per
Serving
Calories
90
Calories From Fat 30
% Daily Value*
 Total Fat 3 g
5 %
Saturated Fat 0 g
0%
 Cholesterol 0 g
0%
 Sodium 300 mg
13%
Total Carbohydrate 13 g
4%
Daily Fiber 3%
12%
Sugars 3g
Vitamin A 80% Vitamin C 60%
* Percent Daily Values are
based on a 2,000-calorie diet. Your daily values may be higher or lower
depending on your calorie needs:
Calories
2,000 2,500
Total Fat Less than 65g 80g
Sat
Fat
Less than 20 g 25g
Cholesterol Less than 300g 300g
Sodium Less than 2,400g 2, 400g
Total Carbohydrate 300g 374g
Calories per gram:
Fat 9 Carbohydrates 4 Protein 4
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Total Fat – Try
to limit your calories from fat. Too much fat may contribute to heart disease
and cancer. Choose foods with fewer than 30% of calories delivered from fat.
Saturated Fat – Saturated fat is the “bad” fat. It is the key player in raising the
blood cholesterol and your risk of heart disease. Avoid it!
Cholesterol – Challenge yourself to eat foods totaling less than 300 mg of
cholesterol each day. Too much cholesterol can lead to heart disease.
Sodium – Too
much sodium (or salt) adds up to high blood pressure in some people. Keep
your sodium intake low – 2,400 – 3,000 mg per day is plenty.
Daily Values – These daily values apply to people who eat 2,000 – 2,500 calories each
day. If you eat more, your personal daily value may be higher than what’s
listed on the label. If you eat less, your personal daily value may be lower.
Aim for low percent daily
values when it comes to fats, cholesterol, and sodium, while aiming for 100%
of carbohydrates, fiber, vitamins, and minerals.
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