Part 5: Your Guide to Making Informed Choices”
Welcome back to our ‘Nutrition Labels Matter’ series! Today, we’re tackling something that can seem a bit confusing at first glance—the Percent Daily Value, or %DV. You’ve probably seen these percentages on nutrition labels, but what do they really mean? Understanding %DV is key to making informed choices that align with your dietary needs. Let’s break it down so you can use this information to your advantage.
What is Percent Daily Value (%DV)?
The %DV on a nutrition label shows how much a nutrient in a serving of food contributes to a daily diet. It’s based on a 2,000-calorie diet, which is used as a general reference for nutrition advice. While your calorie needs may be higher or lower depending on your age, gender, and activity level, %DV provides a quick snapshot of how a particular food fits into your overall diet.
Why %DV Matters:
Percent Daily Value helps you see whether a food is high or low in a particular nutrient:
• 5% DV or less: This means the food is low in that nutrient.
• 20% DV or more: This means the food is high in that nutrient.
Using %DV can help you balance your diet by choosing foods that provide the right amount of the nutrients you need while limiting those that aren’t so great in large amounts (like saturated fat or sodium).
How to Use %DV to Make Healthier Choices:
Here’s how to use %DV when you’re deciding what to eat:
1. Compare Foods: If you’re deciding between two products, %DV can help you choose the one that better fits your dietary needs. For example, if you’re looking for a low-sodium option, choose the product with a lower %DV of sodium.
2. Balance Your Day: Use %DV to help you balance your nutrient intake throughout the day. If a breakfast food is high in fat, you might want to choose lower-fat options for lunch and dinner.
3. Look for Nutrients to Get More Of: Aim for foods that are high in fiber, vitamins, and minerals (%DV of 20% or more).
4. Limit Nutrients to Watch: Keep an eye on nutrients like saturated fat, cholesterol, and sodium, aiming for foods that have a %DV of 5% or less.
Common Nutrients on the Label:
Here are some of the nutrients you’ll commonly see listed with a %DV:
• Total Fat, Saturated Fat, and Trans Fat: Fat is essential, but too much of the wrong kinds can be harmful. Use %DV to keep your fat intake in check.
• Cholesterol: This number helps you manage your heart health—look for lower %DV numbers here.
• Sodium: Too much sodium can raise blood pressure, so it’s wise to choose lower %DV options.
• Dietary Fiber: Fiber is great for digestion and overall health—look for foods with higher %DV of fiber.
• Total Sugars and Added Sugars: Keep an eye on added sugars to avoid unnecessary calories and potential health risks.
Understanding Percent Daily Value is like having a cheat sheet for your nutrition. It gives you a quick way to see if a food is contributing too much or too little of a nutrient to your daily diet. By paying attention to %DV, you can make smarter choices that support your health goals, whether you’re looking to increase your fiber intake, cut back on sodium, or just eat a more balanced diet.