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Understanding Food Labels
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Understanding & Reading Food Labels - Health & Wellness

Understanding Food Labels

One way to watch the calories, fat, and sugar that your family may get from a certain food item is to read the Nutrition Facts label found on most food and beverages. Always pay special attention to:

Serving size

All nutrition information is based on 1 serving—in this case, 1 teaspoon. If you use 2 teaspoons, that is twice the amount per serving


Ingredients list

Ingredients are listed on the label in order from highest amount to lowest amount by weight.


Serving Size 1 tsp(0.5g)
Servings Per Container:660

Amount Per Serving  
Calories 0  
  %Daily Value*
Total Fat 0g 0%
Sodium 0mg 0%
Total Carb. Less than 1g 0%
Protein 0g 0%
Not a significant source of calories from fat, saturated fat, trans fat, cholesterol, dietary fiber, vitamin A, vitamin C, calcium and iron.
*Percent Daily Values are based on a 2,000 calorie diet.

Total calories


Total fat


Sugar content

If you see sugar (or another name that means sugar) in the first 4-5 ingredients, it’s worth thinking about a different choice, like one that’s sugar-free or reduced-sugar.

Other names for sugars:

Check out these chef-approved Kid-Pleasing Recipes

Additional Resources

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