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Compare nutrition labels! What is the nutrition value of
THE
A
protein, carbohydrates, fat, sodium and potassium in
U
one serving?
1
K
Canned proteins: tuna,
O
K WITH R
chicken, beans
• Check serving size first -
Get low-sodium versions of how many servings are in
Nutrition Facts
6 servings per container
TIP:
proteins packaged in water one container? The nutrients Serving size 1 cup (140g)
vs. oil. listed on the label are only Amount Per Serving
E
trans fats.
I
Cholesterol 0mg 0%
H
Sodium 5mg 0%
Read the label to try and
T
Total Carbohydrate 22g 8%
L
TIP:
A
Dietary Fiber 2g
E S
Total Sugars 16g
N
sodium. carbohydrates and
H
Includes 8g Added Sugars 16%
I O
Protein 2g 4%
reduce added sugars.
P T
Vitamin D 0mcg 0%
3
O
Calcium 20mg 2%
Canned fruits: peaches, pears,
• Choose higher protein
D
Iron 1mg 6%
O
pineapples, mixed fruit Potassium 240mg 6%
products.
FO
* The % Daily Value (DV) tells you how much a nutrient in a
serving of food contributes to a daily diet. 2,000 calories a
Find fruits packaged with day is used for general nutrition advice.
TIP:
4 Brown rice, whole grain pasta, • Use a 2,000 calorie diet as a reference for an average adult
daily intake, but individual needs may vary.
low-sodium crackers
• 5% or less of a nutrient is considered low - ideally you want
foods lower in saturated fat and sodium.
5 Canned meals: chili, soup, • 20% or more of a nutrient is considered high - ideally you
want foods higher in potassium, calcium, and protein.
spaghetti
• Recommend foods with 5 grams of added sugar or less
Choose canned meals with per serving.
TIP:
A
Facts
Total Fat 11g 14% Total Carbohydrate 42g 15%
When choosing food
(DV) tells you how
E N
much a nutrient in
RAM
Saturated Fat 5g 25% Dietary Fiber 2g 7% a serving of food
items, always look for the 1 servings per container Trans Fat 0g Total Sugars 2g contributes to a
daily diet. 2,000
Serving size Cholesterol 0mg 0% Includes 0g Added Sugars 0%
lowest sodium options by 1 package (64g)
calories a day is
used for general
Sodium 1070mg 47% Protein 6g 12% nutrition advice.
comparing labels! LY -
EFE R E N CE ON
ING
Calories
per serving 290 Vitamin D 0mcg 0% • Calcium 0mg 0% • Iron 2.5mg 15%
FOR R D ONAT
Potassium 320mg 6%
O I D
Even comfort food, in SE AV
PLEA Pre-mixed with seasoning packet (cannot 1070mg sodium per serving Shake top seasoning off or rinse with
moderation, can be alter sodium content easily) water to reduce sodium