Use the 5-20 Rule as a quick guide to label reading. The 5-20 Guide doesn’t define a food as good or bad. Instead, it can show how the food fits into your daily diet.
- 5% Daily Value (DV) or less is low – for nutrients you want to get less of, choose foods with a low % DV. Nutrients to get less of are saturated fat, trans fat, cholesterol, and sodium.
- 20% Daily Value (DV) or more is high – for nutrients you want to get more of, choose foods with a high % DV. Nutrients to get more of are fiber, vitamins A & C, calcium and iron.
Look at the Nutrition Facts label below. Is the sodium in this food item 5% or below the Daily Value?
No, the chicken soup label above is well above the 5% or less Daily Value for a nutrient we need to limit.
Source: American Dietetic Association
To learn more about food labels watch this Are You Smarter Than A Food Label? video.