Many Americans purchase food from the grocery store without even looking at the food label. The label or Nutrition Facts label was first introduced in 1990. It is required on most packaged foods. The label has evolved through the years with the most recent addition of trans fat to the label in 2006. The label includes not only the amount of calories, fat and protein, but also cholesterol, sodium, dietary fiber and sugars. On the bottom it also lists the percentage (% Daily Value) of Vitamin A, Vitamin C, Calcium and Iron.

Consumers use the labels for different reasons. Some people are only interested in calories, while others are focused on the amount of sodium. The following tips will help you use the labels to make healthy food choices.

The first thing you notice on the Nutrition Facts label is the serving size and the number of servings that are in the package. The Nutrition Facts label is based on one serving, but many packages contain more. Serving sizes are always listed in familiar units, such as cups or pieces.  You must look closely at the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? In a 20 oz bottle of soda, the nutrition label may indicate the number of calories in one serving but the entire bottle may include two servings.  If you double the servings you eat, you double the calories and nutrients.

If you or a family member are at risk for heart disease, use the label to select foods that are lower in saturated fats, trans fat and cholesterol. Limit sodium to help reduce your risk of high blood pressure.

The % DV or percentage daily value is a general guideline to a balanced diet. It can help you determine if a food is high or low in a nutrient. 5% or less is low, and 20% or more is high. The % daily value (DV) is based on a 2000 calorie diet.

Choose proteins such as meat, poultry, dry beans, milk and milk products that are lean, low-fat or fat-free. Most of us get enough protein in our diet but not always from the healthiest sources.

Total carbohydrates are listed on the label. Make sure you choose healthy, wholesome carbohydrates. Types of healthy carbohydrates include fruits, vegetables, beans, and whole grains. These can also reduce the risk of heart disease. Fiber and sugar are also types of carbohydrates. Look for the “whole” grain listed first in the ingredient list, such as whole wheat, brown rice, or whole oats. Try to limit foods with added sugars (sucrose, glucose, fructose, corn or maple syrup). Make sure these are not one of the first items listed on the food label.

Use the Nutrition Facts label when you are shopping to plan your meals and help you cook healthier for you and your family. The label makes it easy to compare one product with another. Make sure you aim for a diet balanced with fruits, vegetables, whole grains and fat-free or low-fat milk and milk products. Include lean meats, poultry, beans, fish and nuts in your daily selections. Also, focus on foods that are low in saturated fats, trans fats, cholesterol, salt and added sugar. The Nutrition Facts label is a valuable resource that many Americans may not always be using. You can have a balanced healthy diet by reading the label every time you shop or eat.