In order to maintain a nutritionally balanced diet it is helpful to monitor the amount of sodium, fat, and cholesterol you are consuming regularly.
Fats:
On the nutrition facts label, you will see listed the total amount of fat in grams, as well as the different types of fat such as:
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Saturated fats
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Polyunsaturated
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Monounsaturated fats
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Trans fats
It is important to monitor the types of fats you are consuming because:
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Saturated and Trans fats are shown to raise the level of cholesterol in our blood which can contribute to heart disease. It is recommended to avoid trans fats as much as possible. The calories in your diet from saturated fats should be less than 10 percent.
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Poly and monounsaturated fats are found more highly in plant-based products and are considered the more heart-healthy fats.
Keep in mind that fats are a macronutrient that have more calories per gram. You can find up to 9 calories per gram of fats compared to 4 calories per gram from carbohydrates and proteins, which is a big difference.
Something else to consider when you are looking at the amount of fat is that 5% or less of your % Daily Value is considered low, and greater than 20% of your % Daily Value is considered high.
Sodium:
Sodium is a mineral to help with fluid balance. However, consuming sodium in excess can contribute to high blood pressure. The Dietary Guidelines for Americans recommend limiting sodium to less than 2300 mg total per day.
You can check the package for nutrient claims of sodium:
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"Unsalted" means there is no sodium added to the food, but there may be sodium already in the food naturally.
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"Sodium-free" or "salt free" means a serving has less than 5 mg of sodium.
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"Low sodium" or "low salt" means a serving has 140 mg or less of sodium.
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“Reduced sodium" means that there is 25% less sodium than what the food normally has. These items can still have a large serving of sodium.
Cholesterol:
Many foods that are high in cholesterol are also high in saturated fats and are found mainly in animal products. The Dietary Guidelines for Americans encourage consuming as little dietary cholesterol as possible. The Nutrition Facts Label aims to keep the Daily Value of cholesterol below 300 mg.
Protein:
Protein is one of the macronutrients, like fats, that provides our bodies with energy. You can use the Nutrition Facts label as a tool for monitoring the amount of protein in the foods you consume. You can also use the Nutrition Facts label to help you choose protein foods that are lower in saturated fat. The Nutrition Facts label on food and beverage packages shows the amount in grams (g) of protein per serving of the food. Protein generally has no % Daily Value listed. Therefore, keep an eye on the total grams per serving to ensure you are getting enough protein per meal and snack.