Tips for Reading Food Labels

Reading food labels is an essential skill for making informed dietary choices. Here’s a comprehensive guide to help you understand and interpret food labels effectively:

1. Serving Size

• What It Is: The amount of food that the nutritional information pertains to.
• Why It Matters: All the information on the label is based on this serving size. Be mindful of how many servings you actually consume.

2. Calories

• What It Is: The amount of energy you get from a serving of the food.
• Why It Matters: Helps you manage your energy intake. Be aware of the calories per serving and how it fits into your daily caloric needs.

3. Nutrients to Limit

• Total Fat: Includes saturated and trans fats. Aim to limit saturated fats and avoid trans fats.
• Cholesterol: High intake can increase the risk of heart disease.
• Sodium: High sodium intake is linked to high blood pressure. Aim for low-sodium options.
• Total Sugars: Includes both natural and added sugars. Limit added sugars as much as possible.

4. Nutrients to Get Enough Of

• Dietary Fiber: Important for digestive health. Aim for high-fiber foods.
• Vitamins and Minerals: Such as Vitamin D, Calcium, Iron, and Potassium. These are essential for various bodily functions.

5. Percent Daily Values (%DV)

• What It Is: Shows how much a nutrient in a serving of food contributes to a daily diet.
• Why It Matters: Helps you gauge if a food is high or low in a nutrient. Generally, 5% DV or less is low, and 20% DV or more is high.

6. Ingredients List

• What It Is: Lists all the ingredients in the product, in descending order by weight.
• Why It Matters: Helps you identify what’s in your food. Look for whole, recognizable ingredients and be wary of long lists with unfamiliar items.

7. Allergens

• What It Is: Information about common allergens like nuts, dairy, soy, etc.
• Why It Matters: Crucial for those with food allergies or intolerances.

8. Health Claims

• What It Is: Statements like “low fat,” “high fiber,” or “heart-healthy.”
• Why It Matters: Can give you a quick idea of the product’s nutritional profile, but always verify by reading the actual label.

Detailed Breakdown

Serving Size and Servings Per Container

• Example: Serving Size: 1 cup (228g), Servings Per Container: 2
• Interpretation: If you eat 2 cups, you’re consuming double the calories and nutrients listed.

Calories

• Example: Calories: 250
• Interpretation: This is the energy you get from one serving. If you eat two servings, you consume 500 calories.

Total Fat

• Example: Total Fat: 12g (18% DV)
• Interpretation: 12g of fat per serving, which is 18% of the daily recommended intake.

Saturated Fat and Trans Fat

• Example: Saturated Fat: 3g (15% DV), Trans Fat: 0g
• Interpretation: 3g of saturated fat per serving, which is 15% of the daily recommended intake. No trans fat, which is good.

Cholesterol

• Example: Cholesterol: 30mg (10% DV)
• Interpretation: 30mg of cholesterol per serving, which is 10% of the daily recommended intake.

Sodium

• Example: Sodium: 470mg (20% DV)
• Interpretation: 470mg of sodium per serving, which is 20% of the daily recommended intake.

Total Carbohydrates

• Example: Total Carbohydrates: 31g (10% DV)
• Interpretation: 31g of carbohydrates per serving, which is 10% of the daily recommended intake.

Dietary Fiber

• Example: Dietary Fiber: 0g (0% DV)
• Interpretation: No dietary fiber in this serving.

Sugars

• Example: Sugars: 5g
• Interpretation: 5g of sugars per serving. Check if these are natural or added sugars.

Protein

• Example: Protein: 5g
• Interpretation: 5g of protein per serving.

Vitamins and Minerals

• Example: Vitamin D: 2mcg (10% DV), Calcium: 260mg (20% DV), Iron: 8mg (45% DV), Potassium: 235mg (5% DV)
• Interpretation: Provides 10% of Vitamin D, 20% of Calcium, 45% of Iron, and 5% of Potassium per serving.

Ingredients List

• Example: Ingredients: Whole wheat flour, water, sugar, yeast, salt.
• Interpretation: Whole wheat flour is the primary ingredient, followed by water, sugar, yeast, and salt.

Allergens

• Example: Contains: Wheat, Soy.
• Interpretation: The product contains wheat and soy, which are common allergens.

Health Claims

• Example: “Low Fat,” “High in Fiber,” “Heart Healthy.”
• Interpretation: These claims can guide you but always check the actual nutritional information for accuracy.

Tips for Reading Food Labels

1. Start with the Serving Size: Always check how many servings are in the package and how much you typically eat.
2. Check Calories: Ensure the calories align with your dietary goals.
3. Limit Unhealthy Nutrients: Look for lower amounts of saturated fat, trans fat, cholesterol, and sodium.
4. Get Enough Beneficial Nutrients: Aim for higher amounts of dietary fiber, vitamins, and minerals.
5. Understand %DV: Use %DV to quickly assess if a food is high or low in a nutrient.
6. Read the Ingredients List: Choose products with whole, recognizable ingredients and minimal additives.
7. Be Aware of Allergens: Always check for allergens if you have food sensitivities or allergies.
8. Don’t Rely Solely on Health Claims: Verify the nutritional information to ensure the product meets your dietary needs.

By understanding how to read food labels, you can make healthier choices that align with your nutritional goals and dietary needs.