What are the ideal amounts on a nutrition label?

A quick guide to reading labels looking at the nutrients section is the 5-20 Rule. 5% or less is considered low in the Daily value of nutrients and you should use this amount for nutrients you want to limit like fat and sodium. 20% or more is considered high and you want to look for foods high in the Daily Value for those nutrients you may need more of such as potassium and fiber.

• When it comes to breads, you want to aim for 2 grams of fiber or more.
• Cereals you want to select ones with 5 grams or more of fiber.
• For canned foods, buy the "low sodium: which is equivalent to 140 mg per serving.
• Lean meats contain less than 10 grams of fat and less than 4 grams of saturated fat are good choices.
• You want to limit nutrients such as: fat, cholesterol and sodium. In general, foods are considered low fat when they have 3 grams or less per serving; low sodium 140 milligrams or less/serving; low cholesterol 20 mg or less.