Should I eat this?

Quick Lesson on Nutrition Facts Labels

When choosing what kinds of foods to eat, it is important to have some idea of what kind of nutritious value the food product contains. Many individuals are aware of nutrition facts labels but do not know how to read them or do not realize how important label-reading can be. Once one knows how to read a nutrition label, he or she will be able to find and compare foods that are nourishing and important for specific needs, such as low-sodium or low-cholesterol diets. In order to help those individuals better understand what food labels actually mean, here is a crash course on nutrition facts label reading!

There are eight major sections to note when reading a nutrition label: serving size; total calories and calories from fat; percent daily values; nutrients to limit, such as total fat, sodium, and cholesterol; nutrients to get plenty of, such as vitamins, minerals, and fiber; additional nutrients; the ingredients list; and the footnotes.

The serving size tells you the amount of one serving and the number of servings per container or package. The rest of the nutrition label is distributed according to the serving size; therefore if one were to eat more or less than the listed serving size, the total amount of nutrients would also be more or less.

Total calories and calories from fat tell how much energy the food contains. This section is a highly important section due to the fact that many people eat far more calories than their bodies require, which means the excess calories are stored in the body as fat. These excess calories may be coming from foods that are low in necessary nutrients too, which would not benefit the body in any way. Taking note of the calories is important and helpful when managing weight gain, loss, or maintaining current weight.

Percent daily values are also something to take into consideration. These values are given based on a 2,000 calorie per day diet. Some individuals require a higher calorie intake and some require less, therefore it is important to adapt certain diets to adhere to specific needs. Youth typically need more calories in their diets as they are growing; however, each individual is different so it key to use the percent daily values as a starting block or more general estimate.

Nutrients to limit are listed right below the total calories and calories from fat. They typically consist of fat (including Trans fats and saturated fats), cholesterol, and sodium. These nutrients tend to increase risk of heart disease, high blood pressure, and cancer. It is recommended to aim for low intakes of these nutrients.

Some nutrients that should be focused on include fiber, Vitamins A and C, calcium, and iron. Higher percentages of these in food products are usually better for most diets due to lack of proper nutrient intake.

Additional nutrients include those such as carbohydrates and sugars. Healthy sources of these nutrients include whole grains, fruits, and vegetables. Starchy foods, such as white bread and enriched carbohydrates, should be limited to achieve optimal health.

Ingredients lists show what products are in the food. Items are listed in descending order by weight. The list also indicates any allergens present in the food product.
Footnotes remind individuals that all percentages are based on diets of 2,000 calories per day, so it is important to keep in mind personal daily caloric needs may be more or less than what is listed.

These components of the nutrition label all have importance and are means to knowing and understanding what is being put in your body. A few other things to consider are condiments such as ketchup and mustard as well as mayonnaise and salad dressings. Condiments can add a number of calories to any food, so be sure not to overlook these add-ins when analyzing your diet.

References:
American Dietetics Association
Mayo Clinic
FDA
Department of Health and Human Services