You take percent daily value as law
The percent daily value you see next to vitamins, minerals, and other nutrients is based on the average diet, not your individual needs. “Percent daily values are based on a 2,000 calorie diet, which is across the spectrum what we call average for healthy adults,” says Bruning. “Many fall into a range of more or less than that.” You probably won’t run the risk of overdosing on a vitamin from food sources, but if you think you’re falling short, ask your doctor if you should start taking a supplement. Watch for these common symptoms of a nutrient deficiency.
You assume fat- and sugar-free products are healthy
Depending on your dietary needs, cutting back on sugar or fat could help you reach your health goals. But be careful: Reduced-fat products tend to have extra sodium or sugar, and lower sugar often means more fat or salt, says Libby Mills, MS, RDN, LDN, FAND, spokeswoman for the Academy of Nutrition and Dietetics. “Whatever they’re taking out, they typically add something else to add flavor,” she says. Plus, you might actually find yourself more satisfied with a full-fat product. For instance, if just a small handful of regular potato chips kills your craving but you could polish off a family-sized bag of baked chips easily, stick with the fattier version. Here are more “healthy” foods you should actually avoid.