🔍 Things to Check on Foods

The Nutrition Facts label

• Start with the serving size. Every number on the label is for one serving. When comparing two products, check that the serving sizes match.
• Use % Daily Value. 5% DV or less of a nutrient per serving is low; 20% or more is high. Look for more fiber and less saturated fat, sodium and added sugars.
• Daily Values (for a 2,000-calorie diet): total fat 78 g, saturated fat 20 g, sodium 2,300 mg, total carbohydrate 275 g, fiber 28 g, added sugars 50 g, protein 50 g, calcium 1,300 mg, iron 18 mg, potassium 4,700 mg.

Sources: [4], [3], [1]

Added sugars

“Added Sugars” is listed under “Total Sugars.” Total sugars include the sugar naturally in milk and fruit; added sugars are those put in during processing. The Daily Value is 50 grams. The CDC advises no added sugars for children younger than 2.

Sources: [4], [1], [13]

Sodium

The Daily Value for sodium is 2,300 mg. Canned foods, processed meats and frozen dinners are often high. The CDC suggests avoiding high-salt foods for young children and choosing low-sodium or no-salt-added versions.

Sources: [1], [13]

The allergen statement

• U.S. labels must name nine major food allergens: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame. Sesame was added on January 1, 2023, so a few older packages may not list it.
• Allergens appear in the ingredient list (for example “whey (milk)”) or in a “Contains” statement right after it. If there is a “Contains” statement, it must list every major allergen in the food. Not every package has one, so read the ingredient list too.
• “May contain” and “made in a facility that also processes” statements are voluntary. Their absence does not mean a food is free of cross-contact.
• Recipes change. Read the label every time you buy, even for a product you know.

Sources: [5], [6]

Dates on packages

“Best if used by,” “sell by” and “use by” are about quality, not safety, except on infant formula. See the date section of Kitchen Differences That Matter.

Sources: [2]

Recalls

• FDA recalls (most foods): fda.gov food recalls
• USDA FSIS recalls (meat, poultry and some egg products): fsis.usda.gov/recalls
• Both in one place: FoodSafety.gov recalls. USDA’s free FoodKeeper app also shows recalls.
• If you have a recalled product, follow the recall notice; it usually says to throw it away or return it.

Sources: [7], [8], [9], [10]

How long food keeps

USDA’s FoodKeeper app and FoodSafety.gov’s cold storage chart list hundreds of foods. A few that come up in meal prep:

Sources: [11], [10]

Fridge, freezer and the two-hour rule

• Keep the refrigerator at 40°F or below and the freezer at 0°F or below. An appliance thermometer tells you for sure.
• Do not leave perishable food out of the fridge for more than 2 hours, or 1 hour when it is above 90°F (a hot car or a summer picnic).
• Thaw meat, poultry and seafood in the refrigerator, not on the counter.
• Cook to safe internal temperatures and check with a food thermometer; see Food Safety Basics.

Sources: [12]

For babies and toddlers

• No honey before 12 months, not even a little in food, water, formula or on a pacifier. It can cause infant botulism, a serious illness.
• No cow’s milk to drink before 12 months, and no juice before 12 months.
• No unpasteurized (raw) milk, juice, yogurt or cheese.
• Avoid high-mercury fish: king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna.

Sources: [13]

Sources

1. Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration. Accessed 2026-10-25.
2. Food Product Dating, USDA Food Safety and Inspection Service. Accessed 2026-10-25.
3. The Lows and Highs of Percent Daily Value on the Nutrition Facts Label, U.S. Food and Drug Administration. Accessed 2026-10-25.
4. How to Understand and Use the Nutrition Facts Label, U.S. Food and Drug Administration. Accessed 2026-10-25.
5. The FASTER Act: Sesame Is the Ninth Major Food Allergen, U.S. Food and Drug Administration. Accessed 2026-10-25.
6. Have Food Allergies? Read the Label, U.S. Food and Drug Administration. Accessed 2026-10-25.
7. Recalls, Outbreaks and Emergencies, U.S. Food and Drug Administration. Accessed 2026-10-25.
8. Recalls and Public Health Alerts, USDA Food Safety and Inspection Service. Accessed 2026-10-25.
9. Recalls and Outbreaks, FoodSafety.gov. Accessed 2026-10-25.
10. USDA Integrates Recalls Information into FoodKeeper Application, U.S. Department of Agriculture. Accessed 2026-10-25.
11. Cold Food Storage Chart, FoodSafety.gov. Accessed 2026-10-25.
12. 4 Steps to Food Safety, FoodSafety.gov. Accessed 2026-10-25.
13. Foods and Drinks to Avoid or Limit (infants and toddlers), Centers for Disease Control and Prevention. Accessed 2026-10-25.