Have you ever read a nutrition label? Then you have likely seen the cross symbol. So what is it, and why do we even care? Nutrition labels assist us in making intelligent decisions regarding what we put into our bodies, yet most of their symbols and numbers remain a mystery to the majority of us. This ability to read these labels – for example, learning the cross sign – allows you to gain control of your diet and understand what is being communicated to you.
What does a cross mean on a nutrition label? If you’re wondering, you’re not alone—understanding it can help you make smarter food choices.
What Does the Cross Represent?
The cross sign on nutrition facts labels typically refers to a footnote or a note to the percentages of Daily Value (%DV) given for specific nutrients. You may have noticed it when reading information on vitamins, minerals, or other dietary necessities. Consider the cross sign as the label attempting to get your attention. So, what does a cross mean in nutrition facts? It’s used in general to show that the %DV is determined from a daily reference diet, typically a 2,000-calorie diet for an adult unless differently stated.
This is particularly necessary as it allows for objectivity, and consumers can get some idea of the context in which these percentages are. %DV values are otherwise useless or meaningless, especially in individuals whose dietary needs don’t coincide with the normal referent. Learning how to read nutrition facts labels effectively can help you better navigate this information.
Daily Values Established
To understand what the cross symbol is all about, you need to know about Daily Values (DV). Daily Values are a standard set of values developed by the Food and Drug Administration (FDA) to convey the approximate level of nutrients that the average adult would need every day. Daily Values are reference values for the quantity of each nutrient in a serving of food in relation to your daily need.
For example, if a food has 20% DV of calcium, one serving of the food has one-fifth of the calcium that should be consumed daily on a 2,000-calorie diet. Daily Values include the vitamins (A, C, D), minerals (calcium, iron, potassium), fiber, fats, sodium, etc. While these values are not exact dietary requirements, they are a standard reference on which to base food choices. A nutritionist in Scottsdale, Arizona, can guide you in using these values to tailor a diet plan for your needs.
How to Read % Daily Value
Learning how to read the %DV is the key to reading nutrition facts like a professional. The percentage value that is listed next to each nutrient on the label is the percentage of the nutrient that the food will contribute to your daily diet. You simply need to keep in mind the following easy rule of thumb:
- 5% DV or less is low.
- Over 20% DV may be too much for one product alone.
For example, when shopping for low-sodium foods, buy foods that contain a %DV of 5% or less for sodium. To get more fiber, though, buy foods with a %DV of 20% or more for dietary fiber. This will keep you from getting too much of some of the nutrients such as saturated fat and added sugars, but get as much of the good nutrients as you can.
Remember that the %DV is set according to the knowledge that you need 2,000 calories in a day. You will need to adjust if your caloric needs are different. For example, athletes and others who need higher caloric intake will need more of a particular nutrient, while those on restricted diets will need less. If you’re working on a nutrition label assignment, understanding %DV is a great foundational skill.
Making Sense of Nutrition Labels
The cross symbol in the nutrition facts panel is not a placeholder, but rather a note directing you to further explanations of Daily Values and how they are calculated. Having learned what Daily Values are and how %DV works, you’re now ready to make diet decisions according to your health objectives.
Nutrition labels are a useful resource for any person who has an interest in knowing what he or she is putting into his or her body. The next time you pick up a product, halt and read the label and carefully consider where it will place in your total diet. This single habit can be the beginning of more confidence in nutritional adequacy and a healthy, balanced lifestyle.