Interactive tool: How to choose (HTML)

Flash Version

Select one of the products below:

Yogurt - Vanilla

Follow these 3 steps:

Step 1:

Look at the Amount of food. The amount of food for this yogurt is ¾ cup (175 g). Compare this to the amount you actually eat.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts table

Step 3:

Make a better choice for you: Look closely at the fat and calcium to see if this yogurt has a little or a lot of these nutrients.

Nutrition Facts table data for Yogurt
Nutrition Facts
Per ¾ cup (175 g)
Amount % Daily value  
Calories 160    
Fat 2.5 g 4% This is a little
Saturated 1.5 g
+ Trans 0 g
8%  
Cholesterol 10 mg    
Sodium 75 mg 3%  
Carbohydrate 25 g 8%  
Fibre 0 g    
Sugars 24 g    
Protein 8 g    
Vitamin A 2%  
Vitamin C 0%  
Calcium 20% This is a lot!
Iron 0%  

Conclusion: Since you are trying to eat less fat and more calcium, choose this yogurt as part of a healthy lifestyle!

Frozen Meal

Follow these 3 steps:

Step 1:

Look at the Amount of food. The amount of food for this frozen meal is 1 package (280 g). Compare this to the amount you actually eat.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts table

Step 3:

Make a better choice for you: Look closely at the fat and sodium to see if this fozen meal has a little or a lot of these nutrients.

Frozen Meal - Chicken and Pasta
Nutrition Facts
Per 1 package (280 g)
Amount % Daily value  
Calories 270    
Fat 6 g 9% This is moderate
Saturated 2 g
+ Trans 0.5 g
10%  
Cholesterol 40 mg    
Sodium 600 mg 25% This is a lot!
Carbohydrate 35 g 12%  
Fibre 4 g 16%  
Sugars 9 g    
Protein 19 g    
Vitamin A 6%  
Vitamin C 6%  
Calcium 10%  
Iron 10%  

Conclusion: If you choose to eat this frozen meal package, try to limit the amount of sodium you will eat from other foods during the day.

Veggie Burger

Follow these 3 steps:

Step 1:

Look at the Amount of food. The amount of food for this veggie burger is 1 burger (75 g). Compare this to the amount you actually eat.

Step 2:

Read the % DV (Daily Value). 5% DV or less is a little and 15% DV or more is a lot for all nutrients in the Nutrition Facts table

Step 3:

Make a better choice for you: Look closely at the sodium and iron to see if this veggie burger has a little or a lot of these nutrients.

Veggie Burger
Nutrition Facts
Per 1 burger (75 g)
Amount % Daily value  
Calories 150    
Fat 7 g 11%  
Saturated 0.5 g
+ Trans 0 g
3%  
Cholesterol 0 mg    
Sodium 400 mg 17% This is a lot!
Carbohydrate 7 g 2%  
Fibre 2 g 8%  
Sugars 1 g    
Protein 13 g    
Vitamin A 4%  
Vitamin C 2%  
Calcium 6%  
Iron 20% This is a lot!

Conclusion: This veggie burger may be a good choice if you are trying to eat more iron, but it also has a lot of sodium. If you choose to eat this veggie burger, try to limit the amount of sodium you will eat from other foods during the day.

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