1. Serving Size
???? This is the amount all the numbers are based on.
➡️ If the serving size is 1 cup and you eat 2 cups, double all the values.
2. Calories
???? This is how much energy you get per serving.
???? Quick guide:
* 40 calories = Low
* 100 calories = Moderate
* 400+ calories = High
⚡ Tip: 400+ calories usually means a full meal, 200 is snack-size, and anything under 100 is very light.
3. Nutrients to Limit
???? Saturated fat, trans fat, sodium, and added sugars
???? Keep these low to avoid long-term health issues.
???? Total sugars include both natural sugars (like from fruit or milk) and added sugars.
???? Added sugars are extra sugars used during processing (like corn syrup or cane sugar).
⚠️ Try to keep added sugars under 25g per day.
4. Nutrients to Get More Of
✅ Fiber, Vitamin D, Calcium, Iron, Potassium
???? Look for high %DV — they help with energy, digestion, and overall health.
???? Fiber is part of total carbs and is great for digestion and fullness. Aim for 3g or more per serving.
5. % Daily Value (%DV)
???? Tells you how much a serving contributes to your daily nutrient needs.
???? Quick rule:
* 5% or less = Low
* 20% or more = High
6. Ingredients List
???? Listed from most to least by weight.
???? Watch if the first ingredient is sugar or hydrogenated oil.
???? The shorter and simpler the list, the better the product.