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How to Read A Nutrition Label
Healthful eating has never been easier, thanks to the nutrition label. >ost foods in the grocery store must now have a nutrition label and an ingredient list. Additionally, claims like “low cholesterol” and “fat-free” can be used only if a food meets new legal standards set by the government.
Calories. The first thing to look for on a label is the number of calories per serving. You should note that a food label always lists calories as "Per Single Serving", so make sure you check what constitutes an individual serving!Serving size and number of servings per container. This information is critical to understanding everything else on the label. You should note that some manufacturers take what most of us would consider a single-serve container and call it two or three servings, hoping the numbers on the label will look better to consumers. Don't be fooled! Check the number of servings!
Dietary Fiber. It helps fill you up, and you need at least 25-38 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving. Fruits, vegetables and whole grains provide fiber.
Fat. Fat has more calories per gram than carbohydrates or protein, and all fats have 9 calories/gram. Choose unsaturated fats whenever possible, and limit foods with saturated and trans fats (also called trans fatty acids). Manufacturers are required to list the amount of trans fat per serving.
Sodium per serving. 2,300 mg is maximum recommended amount for adults each day. (Hint: this is only one teaspoon of salt.) To reduce your sodium intake, choose less processed foods.
Sugar. It adds plenty of calories, and is often listed in the ingredients label in "alias" terms, like "high fructose corn syrup," "dextrose," "invert sugar," "turbinado," etc. There are approximately 4-8 grams of sugar in a teaspoon of sugar, depending on its granularity. Choose foods with less than 5 grams per serving to help control empty calories.
% Daily Value (% DV). This reflects the percentage of a certain nutrient that the food supplies, based on a 2,000 calorie diet. It gives you a rough idea of the food's nutrient contribution to your diet. The nutrients highlighted in the % DV are a partial list, limited to those of concern to the typical American.Ingredient List. Manufacturers are required to list all of the ingredients contained in the product by weight. A jar of tomato sauce with tomatoes as the first ingredient lets you know that tomatoes are the main ingredient. The spice or herb listed last is contained in the least amount. This information is critical for anyone who has allergies, and for prudent shoppers who want, say, more tomatoes than water, or whole grain as the leading ingredient.
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