Navigating the Nutrition Facts Label
- October 28, 2011
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- Nutrition Blog
Understanding how to read a food label is one of the most important tools we, as consumers, can have under our belts. With a barrage of statements such as “low fat,” “healthy choice,” “natural,” “organic,” or “no sugar added” messages on labels, deciphering which choice is the best can be a difficult one. The nutrition facts label can help you make a more informed choice about the foods you choose to eat. You can use this label to determine whether a food is a good source of fiber, calcium, iron or vitamins A & C, whether or not a food is high in fat, sodium and cholesterol or to compare similar foods to see which one is lower in total calories and fat.
The first place to start on the nutrition facts label is the serving size and the number of servings provided in the entire package. Compare the serving you are going to have to the recommended serving size. If you consume the actual serving size you can use the rest of the information on the nutrition facts label as displayed. If you consume double or triple the serving size you will need to multiply each nutrient on the nutrition facts label accordingly. For example, in the label shown below, the serving size is 1 cup. If you had double that amount – 2 cups - multiply each of the nutrients listed by 2 (intake would be 500 calories, 24 grams of fat, 940 mg sodium, etc).
After looking at the serving size, look at the calories provided in that serving or in the number of servings you are planning to eat. Then look at the calories from fat that are provided. Limiting the amount of high calorie and high fat foods in your diet can help maintain an appropriate weight and prevent weight gain – try to keep these numbers low!
The next place to look on the label is the nutrients listed below the calories – fat, saturated fat, trans fat, cholesterol, sodium, dietary fiber, vitamins A & C, calcium and iron. For the most part, Americans eat too much fat, saturated fat, trans fat, cholesterol and sodium and these are the nutrients you will want to limit, as they can increase risk of chronic diseases. The other nutrients listed – fiber, vitamins A &C, calcium and iron - are generally limited in the typical American diet and are the nutrients that can actually help improve your health and reduce risk of chronic diseases. Use the Percent Daily Values (% DV) to determine whether or not a food is high or low in any of these nutrients. A general guide is: 5% or less DV is considered low – look for foods that are low in total fat, saturated fat, cholesterol and sodium; 20% of more is considered high – look for foods that are high in fiber, vitamin A & C, calcium and iron. Looking at the label below, macaroni and cheese is high in the nutrients fat, saturated fat, sodium, and calcium and moderate in cholesterol. It is also low in dietary fiber, vitamin A, vitamin C, or iron. The % DV’s are based on a 2,000 calorie/day diet. You may need more or less calories each day depending on your gender, age, physical activity level and weight goals.
Using these tips in conjunction with healthy eating habits and portion control will help improve your diet on a day-to-day basis. It can also make navigating the grocery store a more simple and enjoyable experience, knowing that you are able to make the best choice for your dietary needs.