Being proficient in label reading is foundational to making healthy and informed food choices. Though it may seem overwhelming at first, with some practice, label reading can become second nature.
The nutrition facts label is regulated by the Food and Drug Administration (FDA) and is required by law to appear on prepared and processed foods. Conventional foods, or foods that are grown by farming, do not require nutrition labels. This includes raw fruits and vegetables and fish.
When reading a nutrition facts label you will notice a column that says "% daily value*". The percent daily value tells you how much of a nutrient, vitamin, or mineral the food provides based off of a 2,000 calorie diet.
Here are a few tips to start reading a nutrition label like a pro.
1. Check the Serving Size and Calories Per Serving
At the top of a nutrition facts label, you will find the number of servings per container and the recommended serving size. Some foods provide multiple servings per container and some may provide only one serving. For this post, I will be using the nutrition label from a family size box of What Thins. As you can see, there are multiple servings in this box.
2. Beware of the Calories
Total calories is the largest print and bolded at the top of the package. Each person requires a different amount of calories per day and eating too much or too little calories can lead to weight gain or loss. Please, do yourself a favor and do not eat an entire box of anything while binging Netflix!
3. Watch Out for Saturated and Trans Fats
Following calories you will find the total fat (bolded). Under total fat are two subsets which include saturated fat and trans fat (both "bad" fats). Foods high in trans and/or saturated fats can increase risk for stroke and heart attack so it is important to choose foods that are low in these fats. The Dietary Guidelines for 2015-2020 (DGA) recommend limiting saturated fat intake to 10% or less of total calories per day.
4. Keep Cholesterol to a Minimum
Directly under the total fat report is cholesterol. Cholesterol is a necessary structural component to cells. However, the liver produces sufficient amounts each day, so consuming cholesterol in food is not necessary. In fact, excess can lead to plaque build-up in arteries and can be detrimental to health.
5. Limit Your Sodium Intake
Excess sodium in the diet can lead to high blood pressure, kidney disease, and heart failure. A food that contains 140 milligrams (mg) or less per serving is considered a "low sodium" food item. The DGA recommends limiting sodium intake to 2300mg or less per day.
6. Carbohydrates Are The Body's Fuel
Carbohydrates are the body's main source of energy. The total carbohydrates listed on a label encompass fiber, sugar and added sugar. The Dietary Reference Intake (DRI) is 45-65% of total calories consumed should come from carbohydrates.
Added sugar is listed as a subset of total sugar and tells us how much added sugar contributes to total sugar. Added sugar is sugar that has been added during processing. It is recommended to consume 10% or less of total calories from added sugars per day by the DGA.
7. Promote Growth and Development With Protein
Protein plays an essential role in skin, muscle and bone development and maintenance (also has other roles that will be discussed in a future post). The DRI is 10-35% of total calories per day should come from protein. *Note not all proteins are complete.
8. Don’t Forget to Read the Ingredients!
Finally, all nutrition facts labels are required to provide a list of ingredients as well as any common allergy the product might contain. Pro tip: when shopping for processed/packaged foods, choose one's with a short ingredient list. Generally, the shorter the list, the more healthful the food.
Now go out and make informed food choices by practicing your nutrition facts label reading skills!
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