The 5/20 rule utilizes the Daily Value percentages on a nutrition facts label. The percent DV shows how much of a nutrient the food provides compared to the total daily needs. The 5/20 rule helps decipher which nutrients a food has high or low amounts of.
Guidelines
- A 20% or more daily value of any nutrient is a high amount.
- 5% or less daily value is a low amount.
- If you want low sodium, make sure the daily value is 5% or lower.
- To boost potassium, look for at least a 20% daily value.
Practical Example
To put the 5/20 rule into practice, consider the following:
- The 5/20 rule helps you understand which nutrients the food is high in and which it is low in.
- Use the %DV to determine if a nutrient’s amount is low (<5% DV) or high (>20% DV).
- This rule allows for comparisons between foods to help you make healthier choices.
Importance of the 5/20 Rule
The 5/20 rule is not just a tip for understanding nutrition labels; it guides healthy eating habits:
- It helps guide shopping choices using nutrition labels.
- Encourages the consumption of healthy nutrients in high amounts and limits unhealthy ones.
- The 5/20 rule emphasizes the importance of including fruits and vegetables in daily diets while limiting processed foods.
- The brain, which uses around 20 percent of the body’s energy, benefits from following the 5/20 rule.