What's the best reason for learning how to read a food label? So that you know exactly what you're eating! Labels take the guessing out of food choices and put the responsibility back on you to make healthier diet decisions.
At the top of the food label, in big letters, are the words "Nutrition Facts." When this title is used it means that the information contained on the label is current, can be believed, and is approved by the Food and Drug Administration. When each term is understood, it will only take a few seconds to quickly assess the product in your hand. Look at the label carefully and read on.
Serving Size
This isn't hard to determine since it's given right at the top of the food label. Keep in mind, though, that when the label says one cup, it means one cup, and not the entire container. If you decide to eat two servings, then double all the label information. Like those extra pounds around your waist? Then just keep ignoring the serving size.
Calories
Do you count calories each day? Your serving size may need adjusting for individual diet goals. Calories from fat should always be low. Keep in mind: an average sized, active woman needs about 2,200 calories per day while the same man needs 2,900.
Daily Value
The percentages shown are for people in the 2,000-2,500 calorie/day bracket. If you stray from the serving size, the daily value percentage will also change. Daily value percentages should be low for all the fats, cholesterol and sodium. For carbohydrates, fiber, vitamins and minerals, these percentages should be high and as close to 100% as you can get.
Total Fat
This number is given in grams and should always be low. Heart disease and cancer have been linked to diets too high in fat. Comparing the fat grams on product labels is a good way to control weight since each fat gram carries a hefty 9 calories.
Saturated Fat
This type of fat is broken out from Total Fat because it has been specifically linked to high blood cholesterol and is a risk for heart disease. Rule of thumb: avoid this type of fat when comparing labels.
Cholesterol
Most people know cholesterol is another keep the numbers low' nutrient. If over 300 milligrams (mgs) per day is consumed, heart disease becomes a serious risk.
Sodium
Normally called salt, a good rule of thumb is that sodium should be kept below 3,000 mgs per day.
Total Carbohydrates
Carbohydrates are one of the energy producing good guys on a food label. Think vegetables, fruit, breads, potatoes, these are all different types of carbohydrates. High numbers on a label are preferable because of their excellent nutrient values.
Dietary Fiber
Commonly known as "roughage," most diets need more of it. When comparing the nutritional values in packaged food, seek out labels high in fiber.
Both soluble and insoluble fiber is required for a healthy diet and good sources include fruits, vegetables, beans, whole grain breads. Fiber is another good guy that reduces heart disease and cancer.
Protein
This nutrient is important to a healthy diet, yet most people eat too much of it. Be aware that animal proteins contain fat and cholesterol. Small servings of protein are recommended in the form of lean red meat, fish and poultry. Low-fat or skim dairy products are the best options as well as vegetable proteins in beans, nuts and grains.
Vitamins & Minerals
When comparing labels, the higher the percentage the better; although a 100% daily requirement probably won't be found in any prepared food. Understanding this fact makes it important to eat a combination of foods every day.
Knowing how to read a food label is an important step in achieving a healthy, balanced diet.