Guide to Reading Nutrition Labels
How to read a food label
To comply with FDA regulations, all food products carry a food label, or nutrition label, listing the food’s ingredients and nutritional information. By understanding the information on a nutrition label you will be able to compare different foods and products against one another so that you can make healthy food choices. But nutrition labels contain a lot of information and can be difficult to interpret, especially if you don’t know what to look for.
Here is a quick guide on reading nutrition labels:
Serving size: This is the amount of the food’s recommended serving size. It is normally listed as number of pieces, cups or ounces, such as 7 pieces of cookies, 1 cup of cereal, and 8 ounces of juice. The rest of the information listed on the label will generally be based on per serving size.
Serving per container: This is the approximate number of servings in the package. For example, if a bag of cookies has about 4 servings and each serving is 7 cookies, then you known that there should be about 28 cookies in the bag.
Calories: The number of calories gives you an idea how much energy you get from a serving of the food. Consumption of too many calories may contribute to weight gain. But individual calorie needs differ and depends on factors such as metabolism, physical activity level, and eating habits. In general, a person’s caloric intake should be between 2,000 and 2,500 calorie per day.
Calories from fat: This is the amount of calories to be expected from the fat found in one serving of the food. The USDA recommends that no more than 30% of a person’s total calories each day should come from fat and most of that fat should be monounsaturated or polyunsaturated.
Total fat: This is the total fat, in grams, found in one serving of the food expressed as a percentage of established standards or Percent Daily Value (DV). Daily intake should be keep at less than 65 grams.
Saturated fat: This is the amount of fat derived from animal and dairy products and tropical oils. The amount of fat in one serving of the food is listed in grams and as a percentage of Daily Value (DV). Daily intake should be keep at less than 20 grams.
Trans fat: Trans fats, or trans fatty acids, are formed during an industrial process called hydrogenation that changes the property of vegetable oils, which results in prolonging a product’s flavor and shelf life. Daily intake should be keep at less than 2 grams.
Cholesterol: Cholesterol is another form of fat. Your liver makes all the cholesterol your body needs to maintain good health. Cholesterol can also be obtained in the food you eat, such as eggs, meats and dairy products. However, cholesterol that is not used by your body is stored in your arteries that can result in plaque that can raise your risk of having a heart attack or stroke. Limit your daily cholesterol intake to 300 milligrams.
Sodium: This is a nutrient commonly called salt. Your body needs some salt to function properly. Sodium is essential to maintain the right balance of fluids in your body, helps transmit nerve impulses, and helps regulate blood pressure. It is best to limit daily sodium intake in the range of 1,500 and 2,400 milligrams a day for the average healthy adults. Studies indicate that high sodium intake is associated with high blood pressure. Lowering your sodium intake will have a beneficial effect on your blood pressure.
Total carbohydrate: This is the total amount of carbohydrate, or carbs, measured in grams found in one serving of the food. Carbohydrates are the starches and sugars, which are the main source of energy for all your body functions. Carbohydrates are mainly found in vegetables, fruits, sweets, diary products, and starchy foods. When considering foods containing carbohydrates, it is more beneficial to your health if the foods contain complex carbohydrates from foods sure as legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets. It is recommended that 45 to 65 percent of your daily calories intake is from carbohydrates. This amounts to about 225 to 325 grams a day, based on a 2,000 calorie a day diet.
Dietary fiber: Fiber, also known as roughage or bulk, is an important kind of carbohydrate that comes from plant based foods such as fruits, vegetables and grains. It includes all parts of plant foods that your body can’t digest or absorb. Foods with high fiber contain are known to be beneficial for weight control, diabetes, high cholesterol and fighting off some forms of cancer. But it is probably best known for its ability to prevent or relieve constipation. Foods with five grams of fiber or more are considered “high fiber” foods. At least 25 grams of fiber should be the minimum diary intake for the average adult.
Sugars: Sugar is another nutrient listed under total carbohydrate on food labels. Sugar is a type of simple carbohydrate that your body uses for energy. Sugars are present naturally in most foods. But other foods and beverages may have sugar added. Foods with naturally occurring sugar, such as fruits, vegetables, milk and some grains, are a must as part of a healthy diet. While small amount of added sugar is probably not harmful, there are no known health benefits to consuming any amount of added sugar, as added sugar has no nutritional value. However, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, weight gain, and increase risk of heart disease. The total amount of sugar contained in one serving is expressed in grams, rather from natural and artificial sources. There are no daily recommended values for sugars. It is best to have the sugar level low. When looking at total carbohydrates, the closer the amount of sugar is to the total amount of carbohydrate, the less fiber there is in the food, meaning the less satisfied you will feel.
Protein: This is the amount of total protein the food contains measured in grams. Protein contains amino acids essential for human life. Your skin, bones, muscles and organ tissue is made up of protein. Protein is found in meat, poultry, fish, dairy, eggs, nuts, beans, grains and some vegetables. Each individual has different protein needs based on his height, weight, age and physical activity level. Your body uses fat and carbohydrates as energy before using protein. It is recommended that you get 10 to 35 percent of your total daily calories from protein. Based on a 2,000-calorie-a-day diet, that is from 50 to 175 grams a day. It is always good to maintain a balance of protein, carbohydrates and fats in a meal.
Vitamins and Minerals: Vitamins A and C, calcium and iron are essential vitamins and minerals that are required by the FDA to be listed on the Nutrition Facts label, regardless of the actual amount found in the food. Food manufacturers may also decide to list other vitamins and minerals contained in their products. The amount of each vitamin per serving is measured in percent daily values. Make sure you get a minimum of 100% of each of these nutrients daily to prevent nutrition deficiency related diseases.
Percent daily values: These values indicate the percentage of the recommended daily allowance that is in one serving of the food. This percentage is based on a 2,000 calorie diet, which is the amount recommended for the average adult. Generally speaking, a value of 5% is considered low and a value of 20% is considered high. Your daily calories intake may be more or less than the recommended 2,000. Your actual percentages may be different. Regardless, the percent daily value is a handy way to compare the nutritional value of different products.
Ingredient list: The ingredient list includes a listing of ingredients used in making the food product. The ingredients are listed in descending order of quantity used to make the product. Spices, artificial coloring and flavors are also listed on the ingredient list. Any products know to cause allergic reactions are also prominently listed.
The nutrition label provides valuable information about a product. Understanding the information on the label will allow you to compare the nutritional value and price value of different products. Not only will you be able to make healthy choices in your foods but you can save money when shopping for your groceries.
