U.S. Food and Drug Administration suggests the following :
1. Check out the serving size. One package may contain more than one serving.
2. Consider the calories. 400 or more calories per serving of a single food is high and 100 calories or less is moderate.
3. Choose nutrients wisely and pick foods that are lower in certain fats, cholesterol and sodium when making daily food choices.
- Nutrients to Get More of: Potassium, fiber, vitamins A & C, iron, and calcium.
- Nutrients to Get Less of: Trans fat, saturated fat, cholesterol, sodium, and sugars.
The % DV is a general guide to help you link nutrients in a serving of food to their contribution to your total daily diet. It can help you determine if a food is high or low in a nutrient—5% or less is low, 20% or more is high. You can use the % DV to make dietary trade-offs with other foods throughout the day. The * is a reminder that the % DV is based on a 2,000-calorie diet. You may need more or less, but the % DV is still a helpful gauge.
Visit the U.S. Food and Drug Administration website to find more information.