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How to Read a Nutrition Label

When looking to embrace a healthy diet and to bring out the best of each day, it all starts with being informed. Fortunately, it’s easy to find the information you need to make the best choices for you and your family. With the Nutrition Facts table and ingredient list posted on each Kellogg’s* cereal box, you can see exactly what goes in — and what you can expect to get out of — every Kellogg’s* cereal.

From the Top

Serving size is important. And it’s the first place we all should start when reading a Nutrition Facts table. Why? Well, just like a good story, it helps to set the scene and paints a vivid nutritional picture of what you can expect to find.

When you begin with the serving size, you know exactly what you’re getting — the calories, the fat, the protein, everything. So if you choose to eat more, or even less, than the recommended serving, you’ll have a good understanding of what that means for your health and well-being.

Fuel the Day

We all need calories. From calories comes energy. So we look to get enough calories to keep us healthy and energized. But if we consume more calories than our body needs for the day, it can lead to weight gain.

The amount of calories per serving is derived from three main sources — total fat, total carbohydrates and protein.

Fat is an important nutrient that every body needs for growth and development. But experts contend that too much fat — especially saturated and trans fats — can increase the risk of developing certain diseases, like heart disease. Fortunately, these fats are easily identified on every label, so you can make smart, informed decisions about the foods you eat.

Carbohydrates help fuel the body. Fibre is a type of carbohydrate. It’s recommended that most adults try to get the Daily Value of at least 25 grams of fibre every day. And when you “flip for fibre” — turn the box to read the Nutrition Facts table — you can quickly see if the cereal you enjoy is a source of fibre (at least 2 grams, or 8 percent, Daily Value per serving), a high source of fibre (at least 4 grams, or 16 percent, Daily Value per serving), or a very high source of fibre (at least 6 grams, or 24 percent, Daily Value per serving).

Protein provides the building blocks for the body and is essential in helping to form and repair muscles, blood and organs.

A Strong Finish

Toward the bottom of each label you’ll find the percent Daily Value of vitamins and minerals that accompany every serving, with a higher percentage indicating that there is more of a vitamin or mineral in that food.

These vitamins and minerals serve many functions in your body. And to help to keep you healthy, you need a variety of these nutrients.

Of course, the best way to get a diverse and dynamic mix of vitamins and minerals is to eat a variety of foods; of which a get-you-going breakfast, complete with a nutritious Kellogg’s* cereal, can be a very important part.

A New View on Nutrition

While the Nutrition Facts table is a great way to help you determine the overall nutritional values of certain foods, each box of Kellogg's* cereal highlights key nutrients on the front of the pack.

Of the values shown, four nutrients — calories, fat, sodium and sugar — are a constant on every cereal package. 

This information is in no way a replacement for the Nutrition Facts table, but is another helpful way to make it easier for you to make more informed decisions when standing in the cereal aisle.