Understanding Good Food Choices
Food labels
When you read food labels, it helps to know what the words really mean. The terms are based on one serving size. So it's important to read the nutrition label because a food container (jar, bottle, can, bag) may have more than one serving. Here are some definitions of common food label terms.
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If a label says . . .
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It means . . .
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Calorie free
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Less than 5 calories per serving
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Low calorie
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40 calories or less per serving
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Fat free
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Less than ½ g fat per serving
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Low fat
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3 g or less fat per serving
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Sugar free
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Less than ½ g sugar per serving
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Cholesterol free
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Less than 2 mg cholesterol and 2 g or less saturated fat per serving
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Low cholesterol
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20 mg or less cholesterol and 2 g or less saturated fat per serving
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Reduced
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At least 25% less of a certain nutrient or calories than the regular product
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Low sodium
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140 mg or less sodium per serving
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High fiber
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5 g or more fiber per serving
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High in
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20% or more of the daily value of a certain nutrient per serving
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Good source of
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10% to 19% of the daily value of a certain nutrient per serving
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Good nutrition means more than eating an apple a day. Think in terms of your food choices throughout the entire day, from breakfast to bedtime. All foods can fit into a healthy eating plan.
Good nutrition basics
Remember these key points:
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Balance. Eat a mix of different types of food. Make half your plate fruits and vegetables. Then fill your plate with one-quarter protein and one-quarter whole grains.
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Variety. Choose a wide range of foods of different colors.
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Flexibility. Find an eating plan that fits your schedule and tastes.
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Moderation. Don't eat too much of any one food. For most of your meals, drinks, and snacks, choose those lower in added sugars, saturated fat, and sodium.
Online Medical Reviewer:
Brittany Poulson MDA RDN CD CDE
Online Medical Reviewer:
Daphne Pierce-Smith RN MSN
Online Medical Reviewer:
Sravani Chintapalli Researcher
Date Last Reviewed:
5/1/2025
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