Nutrition Basics

The new Nutrition Facts label is on some packaging now, but won’t appear on all food and drink packaging until 2019. Until then, here are a few tips (based on the Dietary Guidelines for Americans, 2015-2020) to help you make healthier choices about what you eat and drink.

  • Keep your intake of added sugars to less than 10% (e.g., 200 calories if you consume 2,000 calories in a day) of your total daily calories. Naturally occurring sugars, such as those in fruit or milk, are not added sugars.  If “added sugars” is not yet on the label, use the ingredient list to find added sugars such as brown sugar, maple sugar, corn sweetener, corn syrup, honey, malt syrup, and molasses.

  • Read the Nutrition Facts labels on your packaged food and drinks to keep track of sugars, fats, protein, and other nutrients.

  • Most of the sodium we consume is in the form of salt. In most people’s diets, the majority of salt comes from processed and restaurant foods. Read labels and choose the product with less sodium.

  • Drink plain water instead of sugary beverages to reduce the number of calories and added sugar you consume. Read the Nutrition Facts label on a product to see how many calories are in your drink.

  • Limit the serving size of the treats you eat. If you are going to have dessert, keep it small. Take the Portion Distortion Quiz and learn how food portion sizes have changed in 20 years.

  • Be sure you know how many servings are in the food you are eating. For example, if you buy what looks like an individual sized chicken pie, check the Nutrition Facts label before you assume that the whole pie is one serving. It might actually be two servings. If you eat the whole pie, you will eat twice as many calories, twice as much sodium, and other nutrients listed on the label.

Nutrition Information and Special Events

Complete your nutrition education right here!  Online WIC Nutrition Education After completing the lesson, email your certificate to or print your certificate to bring to your WIC appointment.

Nutrition education can also be completed using Medina County Health Department Pinterest page. Click on the board titled “WIC Nutrition Quizzes.” All completed quizzes will be available to the WIC office in 1-2 days by survey monkey.