Understanding Good Food Choices

Food labels

When you read food label claims, it helps to know what the words really mean. Here are some definitions of common food label claims you might see.

If a label says . . .	It means . . .
Calorie free	Less than 5 calories per serving
Low calorie	40 calories or less per serving
Fat free	Less than 1/2 g fat per serving
Low fat	3 g or less fat per serving
No added sugars	No sugars or sugar ingredients were added
Sugar free	Less than 1/2 g total sugar per serving
Reduced	At least 25% less of a certain nutrient or calories than the regular product
Low sodium	140 mg or less sodium per serving
High fiber	5 g or more fiber per serving
High in	20% or more of the daily value of a certain nutrient per serving
Good source of	10% to 19% of the daily value of a certain nutrient per serving
Healthy	Contains recommended food groups and limits added sugars, sodium, and saturated fat

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:

Eat a variety of healthy foods. These include protein foods, dairy, vegetables, fruits, healthy fats, and whole grains.
Limit foods that are less healthy for you. Limit highly processed foods, added sugars, and refined carbohydrates, such as packaged snacks, sugary drinks, and white bread.
Eat the right amount for you. Choose portions that help you stay at a weight that's healthy for you and support your overall health.

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