How to Read A Nutrition Label
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Learning how to understand and use the Nutrition Facts label can help you make healthier eating choices and identify nutrient-dense foods for a healthy diet. Here are some tips for making the most of the information on food labels.
Step 1: Pay Attention to the Total Calories
Despite all the talk about carbs and fat, calories are what counts for weight control. So the first thing to look for on a label is the number of calories per serving. Pay attention to how many calories you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.
Step 2: Next up — the Serving Size
This will tell you the size of a single serving and the total number of servings per container (package). This information is critical to understanding everything else on the label.
Step 3: Let the Percent Daily Values Be a Guide
Check key nutrients and understand what you’re looking for. The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. Not all fats are bad , and total sugars can include both natural and added sugars. Limit the amounts of added sugars, saturated fat and sodium you eat, and avoid trans fat.
If you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV (5 percent or less). If you want to consume more of a nutrient (such as fiber), choose foods with a higher % DV (20 percent or more).
Step 5: Avoid these Nutrients
Saturated Fats. These are not needed by the body, and wherever possible, should be replaced with unsaturated fats.
Trans Fats (or hydrogenated fats). These should be avoided as much as possible.
Cholesterol. This is important for body function, but is already (usually) made in sufficient quantities by your body so try to avoid any excess.
Sodium. Try to avoid high levels of sodium in processed food and cut down on adding salt to your food
Sugars. Many manufactured drinks are loaded with sugar. Be sure to not exceed one portion in order to keep your sugar intake down.
Step 6: Get Enough of the Right Nutrients
Make sure you get enough of the nutrients your body needs, such as: calcium, dietary fiber, iron, magnesium, potassium, and vitamins A, C, D and E.