How To Read Food Label To Get
The Right Facts On Food Nutrition?

Food Label is a Good Nutritional Guide

It's on every kind of food. Just read it. Simple.

I've a question for you: "When you shop for foods, do you read the label to find out more facts, nutrition wise, about them?"

If you don't, start now!

Food label is a good guide on food regarding calories, cholesterol, fat content, sodium, carbohydrates (carbs), proteins, fiber, vitamins and minerals and.......more.......

Your job is to find out which foods are good sources of nutrients like vitamins & minerals, fiber, proteins, carbs, good fat and especially pay attention to fat, carbs, sugar and sodium levels, if you're on a weight loss mission......

Then compare them with similar foods to find out which one is lower in calories, cholesterol, sodium, fat, sugar......

1. Start with the Serving Size

Serving size is the amount for 1 serving.

Look for both the serving size and the number of servings stated in the label.

Check your portion size to the serving size. If the label serving size is 1 cup and you eat 2 cups, you get twice the calories, fat and other nutrients listed on the label.

Find out how many calories are in a single serving and the number of calories from fat.

It’s good to cut back on calories and fat, for health reason and if you target to lose weight.

Use percent DVs to help you evaluate how a particular food fits into your daily meal plan .

The percent DVs are based on the daily value recommendations for key nutrients for a 2,000 calorie daily diet.

You may not know how many calories you consume in a day. But you can still use the percent DVs as a frame of reference whether or not you consume more or less than 2,000 calories.

The percent DVs help you determine if a serving of food is high or low in a nutrient.

Do you need to know how to calculate percentages to use the percent DVs?

No, the label does the math for you. It helps you interpret the numbers (grams and milligrams) by putting them all on the same scale for the day (0-100%DV).

The percent DV column doesn't add up vertically to 100%.

Instead each nutrient is based on 100% of the daily requirements for that nutrient (for a 2,000 calorie diet).

This way you can tell high from low and know which nutrients contribute a lot, or a little, to your daily recommended allowance.

Get familiar with these percentages!

5% or less is low

What should you aim low?

Well, aim low in total fat, saturated fat, cholesterol, and sodium.

(P/S: Total fat includes saturated, polyunsaturated and monounsaturated fat)

Saturated fat and trans-fat are linked to an increased risk of heart disease; high levels of sodium can add up to high blood pressure; high cholesterol increases risk of heart disease.

20% or more is high

What should you aim high?

Well, aim high in vitamins, minerals and fiber.

Get food with more fiber, vitamins and minerals to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.

Choose more fruits and vegetables - they're rich sources of vitamins, minerals and fiber.

(P/S: Nutrients without percent DVs are: trans fats, protein and sugars)

Trans-Fat

Food experts could not provide a percent DV for trans fat nor any other information is sufficient to establish same.

Trans fat (and saturated fat) is linked with raising blood LDL ("bad") cholesterol levels, which increase your risk of coronary heart disease.

Protein

Most Americans get more protein than they need, so a percent DV is not required on the label.

However, I would say choose moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts, for your good health.

Sugars

No percent Dv established for sugars because no recommendations have been made for the total amount to eat in a day.

However, the sugars listed on the label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. You should check the ingredient list for specifics on added sugars.

Foods with more than 1 ingredient must have an ingredient list on the food label.

Ingredients are listed in descending order by weight.

Those in the largest amounts are listed first.

Effective January 2006, manufacturers need to clearly state if food products contain any ingredients that contain protein derived from the 8 major allergenic foods - milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans.

Also effective January 2006, manufacturers need to list trans-fat on the food label.

Have you wondered about the difference between reduced fat and low fat?

Or does “light” on a label really mean no fat?

Here are some of the common claims seen on food labels and what they mean:

• Low calorie – Less than 40 calories per serving
• Low cholesterol – Less than 20 mg of cholesterol and 2 gm or less of saturated fat per serving
• Reduced – 25% less of the specified nutrient or calories than the usual product
• Good source of – Provides at least 10% of the DVs of a particular vitamin or nutrient per serving
• Calorie free – Less than 5 calories per serving
• Fat free / sugar free – Less than 1/2 gram of fat or sugar per serving
• Low sodium – Less than 140 mg of sodium per serving
• High in – Provides 20% or more of the DVs of a specified nutrient per serving
• High fiber – 5 or more grams of fiber per serving
• Lean (meat, poultry, seafood) – 10 grams of fat or less, 4.5 grams of saturated fat, and less than 95 mg cholesterol per 3 ounce serving
• Light – 1/3 fewer calories or 1/2 the fat of the usual food
• Healthy – Decreased fat, saturated fat, sodium, and cholesterol and at least 10 % of the DVs of vitamins A, C, iron, protein, calcium, and fiber

Remember to read the next time you shop for food and groceries!

You become healthier buying foods that are lower in calories, cholesterol, sugars, fat, carbs and sodium and higher in vitamins, minerals and fiber......

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