Understanding Daily Value Percentages (DV) can really help you make healthier choices when cooking. DV shows you how much of a certain nutrient is in a serving of food and how that fits into what you should eat each day. These values are based on a daily diet of 2,000 calories, which is what most adults should aim for. Here are some key points to remember:

1. What the DV Means

• The DV numbers on food labels let you know if a food is high or low in a specific nutrient.
  • Low: 5% or less of the DV
  • High: 20% or more of the DV
• This helps you quickly see if a food is a good source of important nutrients like vitamins, minerals, or fiber.

2. Making Meal Choices

• Knowing about DV Percentages can help you choose the best meals. For example:
  • If you want to eat more fiber (the daily recommendation is 25 grams), you can check the DV to compare different foods.
• Adding foods that are high in important nutrients can make your meals healthier.

3. Balancing Your Nutrients

• DV Percentages help you balance what you eat throughout the day. For example:
  • If your breakfast cereal gives you 25% of the DV for iron, you should plan your lunch and dinner to not go over your iron needs.
• This also works for unhealthy nutrients like saturated fats or sugars, where you want a lower DV.

4. The Big Picture

• Research shows that people who read nutrition labels are more likely to pick healthier foods. Almost 66% of people say they think about nutrition labels when choosing foods.
• Studies also suggest that those who pay attention to DV Percentages might eat 25% fewer calories since they are more mindful of what they eat.

5. Using DV in Your Cooking

• When you cook, check the DV for different nutrients. Aim for:
  • High Nutrients: Foods with a DV of 20% or more for vitamins A, C, calcium, iron, and fiber.
  • Limit: Foods with a DV less than 5% for added sugars and saturated fats.

Understanding Daily Value Percentages can help you make smarter food choices and encourage a healthier lifestyle overall.