Your Way to Health
Nutrition labels give you the key details you need to prepare balanced, delicious meals for yourself and your family. At Cook County Health, our dietitians are here to help you make sense of these labels so you can confidently choose foods that support your well being.
Understanding Nutrition Labels
Start with the Serving Size
At the top of the Nutrition Facts label, you’ll find the serving size. All the numbers that follow are based on this amount. If you eat more than one serving, you’re also increasing every value on the label.
Check the Calories
Calories tell you how much energy you get from a single serving. If a product is high in calories, like 400 calories per serving, eating a smaller portion (such as half) can help you enjoy the food while managing your intake.
Understand % Daily Value
The Percent Daily Value (%DV) shows how much of each nutrient you’re getting based on a 2,000‑calorie diet. It’s a quick way to see if a nutrient is low or high in a serving:
- 5% DV or less = low
- 20% DV or more = high
Use this to compare foods and choose options that meet your nutrition goals.
Know What to
Limit
Some nutrients can add up quickly, so try to keep an eye on:
Saturated fat
Sodium
Added sugars
Choosing foods lower in these nutrients supports heart health and overall wellness.
Look for Nutrients You Need More Of
Aim for foods higher in:
- Fiber
- Vitamin D
- Calcium
- Iron
- Potassium
These nutrients help support your bones, digestion and longterm health.
Always Compare
Labels can reveal surprising differences. For example, a ranch dressing may sometimes be lower in calories, fat, and sodium and higher in protein and potassium than a balsamic vinaigrette. The label tells the real story, not assumptions.
Every Brand Is Different
Even similar products can have completely different nutrition profiles. Always flip the package and check the label before choosing. The more familiar you become with nutrition labels, the easier it is to stock your home with foods that help your whole family thrive.
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