Have you ever stood in the grocery store comparing two products and wondered which one is actually healthier?
Food packaging can be confusing. Terms like “Low Sodium,” “Reduced Sodium,” “No Salt Added,” and “Heart Healthy” may sound reassuring, but the best information is found on the Nutrition Facts label.
One of the easiest ways to make healthier food choices is by understanding the 5% and 20% Daily Value (%DV) Rule.
What Is the % Daily Value?
The % Daily Value (%DV) tells you whether a food contains a little or a lot of a particular nutrient in one serving.
A simple rule to remember is:
🟢 5% Daily Value or less = Low
🔴 20% Daily Value or more = High
This quick guideline works for nutrients such as:
- Sodium
- Saturated Fat
- Added Sugar
- Fiber
- Calcium
- Iron
Understanding these numbers can help you compare products quickly while shopping.
Why Sodium Matters
Many people think the salt shaker is the biggest source of sodium in their diet.
In reality, most sodium comes from packaged, processed, and restaurant foods.
Common hidden sources include:
- Breakfast sandwiches
- Processed meats
- Salad dressings
- Marinades
- Canned soups
- Processed cheese
- Soy sauce
- Frozen meals
Learning to identify these foods can help support:
- Healthy blood pressure
- Heart health
- Kidney health
- Diabetes prevention
Don’t Be Fooled by Front-of-Package Claims
Many food packages include statements such as:
- No Salt Added
- Reduced Sodium
- Light in Sodium
- Heart Healthy
These claims can be helpful, but they should never replace reading the Nutrition Facts label.
Always compare the actual sodium amount and the % Daily Value before making your decision.
Remember Serving Size
Another common mistake is ignoring the serving size.
If one serving contains:
33% Daily Value of sodium…
Eating two servings gives you approximately:
66% Daily Value.
Three servings can bring you close to your entire recommended daily sodium intake.
Always begin by checking the serving size before comparing products
Pair Smart Shopping with the Yuka App
The Yuka app is a useful tool for comparing products while grocery shopping.
Here’s how to use both together:
- Scan products with the Yuka app.
- Compare overall ratings and ingredient quality.
- Turn the package over.
- Read the Nutrition Facts label.
- Compare sodium, serving size, and % Daily Value.
Using both tools together can help you make more informed grocery shopping decisions.
Watch the Full Video
In this short educational lesson, Coach Temi, Registered Dietitian and Nutritionist, explains how to:
- Read Nutrition Facts labels
- Understand the 5% and 20% Rule
- Identify hidden sodium
- Compare products
- Make healthier grocery shopping decisions
📺 Watch the full YouTube lesson below.
Healthy eating doesn’t require perfection.
Small, informed decisions made consistently can have a meaningful impact on your health.
The next time you’re grocery shopping, remember one simple rule:
🟢 5% Daily Value or less = Low
🔴 20% Daily Value or more = High
One quick glance at the Nutrition Facts label can help you make healthier choices for yourself and your family.
Want more practical nutrition and diabetes prevention tips?
✅ Subscribe to our YouTube channel.
✅ Follow TAT Health Solutions on social media.
✅ Learn more about our National Diabetes Prevention Program and healthy lifestyle education programs.
English