What Can I Eat?
Making
Choices
Using Food
Labels
Food labels can help you
choose what foods to eat.
Use the labels at right to
find the best choice.
 How to read the label: Example 1
Chicken breast with skin
Chicken breast, no skin
Nutrition Facts
Nutrition Facts
Amount Per Serving
Amount Per Serving
Calories 220
Total Fat 8g
Saturated Fat 2.5g
Trans Fat 0g
Cholesterol 95mg
Sodium 80mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Proteins 33g
Calories 180
Total Fat 4g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 96mg
Sodium 84mg
Total Carbohydrate 0g
Dietary Fiber 0g
Sugars 0g
Proteins 35g
Serving Size 4 ounces (1 chicken breast)
Servings Per Container 4
Serving Size 4 ounces (1 chicken breast)
Servings Per Container 4
Step 1: Serving size. The facts on the label are about this much
food. The serving size for the chicken is 4 ounces or 1 chicken breast.
Chicken breast with skin
Nutrition Facts
Serving Size 4 ounces (1 chicken breast)
Servings Per Container 4
Chicken breast, no skin
Nutrition Facts
Serving Size 4 ounces (1 chicken breast)
Servings Per Container 4
Step 2: Number of servings in the package. This is how many
servings are in the package. For the chicken, there are 4 servings in the
package. The information on the label is only for 1 serving. If you eat 2
chicken breasts, you are eating 2 times the calories, fat and protein.
Step 3: Compare labels of similar foods. Choose foods with:
• Fewer calories • Less saturated fat and trans fat
Chicken breast with skin
Chicken breast, no skin
Calories 220
Calories 180
Total Fat 8g
Total Fat 4g
Saturated Fat 2.5g
Trans Fat 0g
Saturated Fat 1g
Trans Fat 0g
Step 4: Compare a chicken breast with skin and one without skin.
Saturated fat: Chicken with skin: 2.5 Chicken, no skin: 1
Calories: Chicken with skin: 220 Chicken, no skin: 180
Step 5: Which is the best choice?
The chicken without skin has less saturated fat and fewer calories.
It is the best choice.
.1.
For more information visit diabetes.org or call 1-800-DIABETES
What Can I Eat?
Reading
Food
Labels
Food labels can help
you choose what
foods to eat. Use the
labels at right to find
the best choice.
 How to read the label: Example 2
White rice mix
Plain brown rice
Nutrition Facts
Nutrition Facts
Amount Per Serving
Amount Per Serving
Calories 170
Calories 200
Total Fat 1.5g
Total Fat 1g
Serving Size 2 ounces (1 cup cooked)
Servings Per Container 3
Saturated Fat 0g
Serving Size 2 ounces (1 cup cooked)
Servings Per Container 3
Saturated Fat 0g
Trans Fat 0g
Trans Fat 0g
Cholesterol 0mg
Cholesterol 0mg
Sodium 0mg
Sodium 810mg
Total Carbohydrate 36g
Total Carbohydrate 44g
Dietary Fiber 2g
Sugars 0g
Proteins 4g
Dietary Fiber 1g
Sugars 2g
Proteins 5g
Step 1: Serving size. The facts on the label are about this much
food. The serving size for the rice is 1 cup cooked.
White rice mix
Plain brown rice
Nutrition Facts
Serving Size 2 ounces (1 cup cooked)
Servings Per Container 3
Nutrition Facts
Serving Size 2 ounces (1 cup cooked)
Servings Per Container 3
Step 2: Number of servings in the box This is how many servings
are in the box. There are 3 servings in this box of rice. The facts
on the label are only for 1 serving. If you eat 2 cups of rice, you are
eating 2 times the calories, carbohydrate, and sodium.
Step 3: Compare labels of similar foods. Choose foods with:
• less sodium (salt) • The same or less carbohydrate
• more fiber
White rice mix
Plain brown rice
Sodium 0mg
Sodium 810mg
Total Carbohydrate 36g
Total Carbohydrate 44g
Dietary Fiber 2g
Dietary Fiber 1g
Sugars 0g
Sugars 2g
Step 4: Compare 1 cup of plain brown rice with 1 cup of white rice mix.
Carbohydrate: Brown rice: 36 White rice mix: 44
Fiber: Brown rice:
2 White rice mix:
1
Sodium (salt): Brown rice:
0 White rice mix: 810
Step 5: Which is the best choice?
The plain brown rice has less carbohydrate, more fiber, and less salt
than the white rice mix. It is the best choice.
.2.
Ingredients: All food labels have a list of ingredients. This is a
list of everything that is in the food. They are listed by the highest
amount to the least. If the first word in the list is sugar, then there is
more sugar in the food than anything else.
Looking for healthy recipes and food tips?
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1-800-DIABETES
(1-800-342-2383)
www.diabetes.org
© 2015 American Diabetes Association
3/2015