3. Knowing Facts Wise Choices
what you are not relying
putting in your “healthy” or “low-
mouth. fat” is a key step
Nutrition
Facts
Eating Habits
Better Control in
other aspect of life
4. % DV are based
on a 2,000-calorie
diet”.
18 %DV 82% left
36% DV 64% left
5. Make your
calories count
2
Check Eat less
servings and sugar
calories 1 3
Steps
6 4
Calories Needs Reduce sodium
Counter 5
(salt); increase
potassium
Know your
fats
6. 1000 Cal
500 Cal 440 Cal
250 Cal
220 Cal
110 Cal From fat !!
From fat From fat
7. When you look at a food’s nutrition label, first
check the calories, and then check the nutrients
to decide whether the food is worth eating.
8. 10 % (25 gr) can come from added table
2,000 cal 250 gr of
sugar and sweeteners
≈ ½ candy bar / < 1 can of sugary soda
carbohydrates/per day.
9. Eating < 2,300 mg of sodium (± 1 tsp
of salt) per day may reduce the risk
of high blood pressure.
10. •daily potassium 4,700 milligrams,
•consume fruits and vegetables, and
fat-free and low-fat milk products
11. Look for foods low in saturated
Eat polyunsaturated and monounsaturated fats,
such astransin fish, nuts, and vegetable oils
and those fats, and cholesterol
14. Use the % DV column
1 5% DV or less is low
20% DV or more is high
Keep these low:
saturated and trans fats, 2
cholesterol, and sodium
Get enough of these:
3 potassium and fiber, vitamins A,
C, and D, calcium, and iron
Check the calories:
400 or more calories per serving 4
of a single food item is high
