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Compare nutrition labels! What is the nutrition value of

THE
A
protein, carbohydrates, fat, sodium and potassium in

U
one serving?
1

K
Canned proteins: tuna,

O
K WITH R
chicken, beans
• Check serving size first -
Get low-sodium versions of how many servings are in
Nutrition Facts
6 servings per container
TIP:

proteins packaged in water one container? The nutrients Serving size 1 cup (140g)
vs. oil. listed on the label are only Amount Per Serving

for one serving. Calories 170

% Daily Value*

2 Canned vegetables: green

• Limit saturated fats and
Total Fat 8g
Saturated Fat 3g
10%
15%
beans, corn, tomatoes Trans Fat 0g

E
trans fats.

I
Cholesterol 0mg 0%

H
Sodium 5mg 0%
Read the label to try and

T
Total Carbohydrate 22g 8%

L
TIP:

find the least amount of • Opt for whole grain 7%

A
Dietary Fiber 2g

E S
Total Sugars 16g

N
sodium. carbohydrates and

H
Includes 8g Added Sugars 16%

I O
Protein 2g 4%
reduce added sugars.

P T
Vitamin D 0mcg 0%

3
O
Calcium 20mg 2%
Canned fruits: peaches, pears,
• Choose higher protein

D
Iron 1mg 6%

O
pineapples, mixed fruit Potassium 240mg 6%
products.

FO
* The % Daily Value (DV) tells you how much a nutrient in a
serving of food contributes to a daily diet. 2,000 calories a
Find fruits packaged with day is used for general nutrition advice.
TIP:

their own juices, not syrup.

Use Daily Value (DV) as a guide

4 Brown rice, whole grain pasta,
low-sodium crackers
• Use a 2,000 calorie diet as a reference for an average adult
daily intake, but individual needs may vary.
• 5% or less of a nutrient is considered low - ideally you want
foods lower in saturated fat and sodium.

5 Canned meals: chili, soup, • 20% or more of a nutrient is considered high - ideally you
want foods higher in potassium, calcium, and protein.
spaghetti
• Recommend foods with 5 grams of added sugar or less
Choose canned meals with per serving.
TIP:

less salt, more vegetables,

and whole-grain pasta.
ADDITIONAL TIP:
Nutrition
Amount/serving % Daily Value* Amount/serving % Daily Value*
* The % Daily Value

A
Facts
Total Fat 11g 14% Total Carbohydrate 42g 15%
When choosing food
(DV) tells you how

E N
much a nutrient in

RAM
Saturated Fat 5g 25% Dietary Fiber 2g 7% a serving of food
items, always look for the 1 servings per container Trans Fat 0g Total Sugars 2g contributes to a
daily diet. 2,000
Serving size Cholesterol 0mg 0% Includes 0g Added Sugars 0%
lowest sodium options by 1 package (64g)
calories a day is
used for general
Sodium 1070mg 47% Protein 6g 12% nutrition advice.
comparing labels! LY -
EFE R E N CE ON
ING
Calories
per serving 290 Vitamin D 0mcg 0% • Calcium 0mg 0% • Iron 2.5mg 15%
FOR R D ONAT
Potassium 320mg 6%
O I D
Even comfort food, in SE AV
PLEA Pre-mixed with seasoning packet (cannot 1070mg sodium per serving Shake top seasoning off or rinse with
moderation, can be alter sodium content easily) water to reduce sodium

chosen more wisely.

The American Heart

Association recommends
RAM E N B ED DO
N A T ION D
UE
KET
LOOK FOR: SEPARATE SEASONING PACKET
(Can control amount of sodium added)

limiting your sodium M MEND I N G PAC

RECO N
E AS O
intake to 600mg per meal, A R ATE S
TO SE
P RAMEN NOODLE SODIUM LEVELS
or less.
Ramen with no seasoning packet, but with flavor AHA-recommended amount of Ramen with half packet of seasoning (plus Ramen with full packet
substitutes (e.g. black pepper, garlic,onions, bay sodium per meal - 600mg sodium added canned, fresh or frozen vegetables) of seasoning - 1070mg
leaves) – 250mg sodium per serving per serving - 710mg sodium per serving sodium per serving

250mg 600mg 710mg 1070mg

REGULAR CANNED MEAT BACON-FLAVORED CANNED MEAT OVEN ROASTED TURKEY-FLAVORED

(For reference only - please avoid donating) (Lowest in sodium) CANNED MEAT
(Lowest in calories and sugar)
ADDITIONAL TIP:
Nutrition Facts Nutrition Facts Nutrition Facts When selecting items
6 servings per container 6 servings per container 6 servings per container
Serving size 2 oz (56g) Serving size 2 oz (56g) Serving size 2 oz (56g) that are labeled as “Less/
Reduced Sodium” or “No
Amount Per Serving Amount Per Serving Amount Per Serving

Calories 180 Calories 170 Calories 80 Salt Added,” make sure

to view nutrition facts
% Daily Value* % Daily Value* % Daily Value*
Total Fat 16g 21% Total Fat 13g 17% Total Fat 4.5g 6% label on the back of the
Saturated Fat 6g 30% Saturated Fat 4.5g 23% Saturated Fat 1.5g 8% package because some
Trans Fat 0g Trans Fat 0g Trans Fat 0g
may contain salt or sugar
Cholesterol 40mg 13% Cholesterol 40mg 13% Cholesterol 35mg 12%
Sodium 790mg 34% Sodium 420mg 18% Sodium 520mg 23% substitutes.
Total Carbohydrate 1g 0% Total Carbohydrate 7g 3% Total Carbohydrate 1g 0%
Dietary Fiber 0g 0% Dietary Fiber 0g 0% Dietary Fiber 0g 0%
Total Sugars 0g Total Sugars 6g Total Sugars 0g
Includes 0g Added Sugars 0% Includes 0g Added Sugars 0% Includes 0g Added Sugars 0%
Protein 7g 14% Protein 7g 14% Protein 9g 18%
Not a significant source of vitamin D, calcium, iron, and Not a significant source of vitamin D, calcium, iron, and Not a significant source of vitamin D, calcium, iron, and
potassium potassium potassium
* The % Daily Value (DV) tells you how much a nutrient in a * The % Daily Value (DV) tells you how much a nutrient in a * The % Daily Value (DV) tells you how much a nutrient in a
serving of food contributes to a daily diet. 2,000 calories a serving of food contributes to a daily diet. 2,000 calories a serving of food contributes to a daily diet. 2,000 calories a
day is used for general nutrition advice. day is used for general nutrition advice. day is used for general nutrition advice.