Understanding what we consume is crucial, with an increasing focus on health and wellness. Yet, the small, densely-packed information on the back of our food items—nutrition labels—can often seem like a confusing mess of numbers and terms. This article aims to demystify these labels, turning them into helpful tools for managing your diet and making healthier choices.
We will walk you through how to read nutrition labels, understand the different components from serving size to daily values, and apply this knowledge to everyday decisions. By the end of this guide, you’ll be equipped to navigate the grocery aisles with a more informed perspective, making the path to a healthier lifestyle much easier.
The following label-reading skills are intended to make it easier for you to use the Nutrition Facts labels to make quick, informed food decisions to help you choose a healthy diet.. Overview | Serving Information | Calories | Nutrients | The Percent Daily Value (%DV) | Nutrition Facts Label Variations. fda.gov
Table of Contents
Do You Know What You’re Eating
When you decide to change your eating habits, deciphering food labels becomes a must-use tool, but if you have never paid much attention to it before, it can be a little confusing. In this article, I will break down the nutrition label facts and explain why reading food labels is important and how to use the information to reach your goals easier.
What Is A Serving Size
A set amount of food, such as a cup or ounce, portion control is very important when managing your weight. The serving size will tell you how the calories and nutrients are broken down for that item. That way, you know exactly what size portion you should eat of that particular food depending on your calorie needs.
It’s also great for product comparisons; just read the label carefully. One package or box is not always the same; for example, one type of cereal may have a serving size of 3/4 cup, but another will have one cup as a serving size.
What Are Calories
Depending on your goals, sex, age, and activity level, your daily calorie needs won’t be the same as everyone else. If you’re unsure how many calories you need, do this quick formula to receive an accurate caloric total. Harris Benedict Formula
The FDA’s general guideline
- 40 calories per serving is low
- 100 calories per serving is moderate
- 400 calories per serving is high
If your goal is cutting or bulking, counting calories is very important. When you read the nutrition labels at the grocery store, compare the calorie count to the serving size, look at other products, and determine the best fit for your diet.
What Is Fat
Healthy fatty foods are essential to a healthy diet providing energy and help keep you satisfied throughout the day. Fats provide 9 calories per gram; this makes it very calorie dense, meaning you should moderate how much you eat of it. The recommendation is between 20% and 35% of your calories come from fat.
Not all fats are the same. Unsaturated fats are the best for heart health; the nutrition label will break down the individual types of fat.
Mono-unsaturated fats (MUFA’s)
Fatty acids have one double bond and are usually liquid at room temperature but will begin to thicken when chilled. Plant sources rich in MUFAs are vegetable oils such as canola, olive, sunflower, and nuts. To benefit from healthy fats, you want to consume foods with high percentages of mono-unsaturated fats.
Examples of (MUFAs)
- Macadamia nuts 80%
- Olive oil 77%
- Hazelnuts 77%
- Avocados 71%
- almonds 70%
- Canola oil 59%
- Pecans 59%
- Peanuts 46%
- Peanut oil 46%
Polyunsaturated fats (PUFA’s)
Fats can have two or more bonds and are usually liquid at room temperature. Most sources derive from vegetable oils and some nuts and seeds, including avocados. PUFAs provide essential fats for our bodies.
Examples of PUFAs
Fish
- Trout
- Albacore Tuna
- Salmon
- Herring
- Mackerel
Nuts
- Walnuts
- Sunflower Seeds
- Flax Seeds
- Chia Seeds
- Sesame Seeds
Oils
- Soybean Oil
- Corn Oil
- Sunflower Oil
- Flax Seed Oil
- Safflower Oil
What Are Saturated Fats
These fats have double bands, meaning they stay solid at room temperature; this is why they can cause plaque to build up in your arteries. High amounts of saturated fats come from animal products such as meats, dairy, and oils like coconut and palm oils.
You should try to stay under 10% of your total calories from these types of fats. 14 grams or less should be ingested on any given day.
Alternatives to red meat and pork are chicken and turkey without the skin; if you want to cut saturated fat even more, eat fish, nuts, beans, and soy products.
Not only can eating dairy products increase your saturated fat intake, but you also have to be aware of how your food is being prepared and the types of drinks you have. Different types of coffee can have creamers or milk in them, even the butter on your toast. All of these sources add up quickly.
What Are Trans fat
Trans fat, also called unsaturated fat, occurs in small amounts in nature but became widely produced industrially from vegetable fats in the 1950s for use in margarine, snack food, packaged baked goods, and fast food.
You will often see products stating they have zero grams of trans fat; legally, companies are allowed to say this as long as the product doesn’t have more than 0.5 grams of trans fat. To get around this, read the nutrition label to see if any ingredient listed has hydrogenated or any form of the word, such as hydrogenation. If you see these words, that particular product has trans fat, and I wouldn’t recommend buying it.
You should avoid trans fat at all costs; all it takes is common sense. The largest % of foods that have the highest amount of trans fat are;
- Fast foods
- Spreads ( margarine, non-natural peanut butter )
- Snack foods
- Fried foods
- Nondairy creamers
- Vegetable shortenings
- Processed foods (pie crusts, pizza dough, cookie dough)
- Pastries (donuts, pies)
See what I mean by common sense? Everyone knows that all the foods listed above DO NOT belong in any successful diet.
How To Track Cholesterol
If you are worried about cholesterol intake, you will want to look at this section of the nutritional label.
The recommended daily amount of cholesterol is 300 mg per day. Dietary Cholesterol is found in foods from animals; this includes meat, seafood, poultry, eggs, and dairy products. Plant foods such as grains, vegetables, fruits, and oils do not contain dietary cholesterol.
What Is Sodium
Sodium is an electrolyte imperative for muscles and nerves to function properly. Over-consumed sodium can cause adverse negative effects.
Excess sodium increases blood pressure because it holds fluid in the body, creating an added burden on the heart. Too much sodium will increase your risk of stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. 1 in 3 Americans will develop high blood pressure in their lifetime.
To avoid this, limit the amount of table salt you use and always try to eat whole foods instead of processed foods. Pre-processed foods have higher amounts of sodium to keep them fresh longer due to sodium being an excellent preservative.
When it comes to sodium, most experts recommend that you should keep your sodium intake under 2,300 mg per day.
Carbohydrates
Carbohydrates are one of the three macronutrients used to make up our diet; they are our main energy source, providing 4 calories per gram. The largest percentage of your diet will come from carbohydrates. Your age and activity level will determine how much you need daily.
Dietary fiber
You should include 14 grams of fiber for every 1000 calories you ingest.
Dietary fiber is indigestible carbohydrates that are intact from plants; simply put, this fiber naturally occurs in plants.
Added sugar
Knowing how much sugar you’re eating is important for reaching and maintaining a healthy weight. This is why you should always check the amount of sugar in the foods you buy and choose foods that contain less sugar.
Not all sugar-rich foods are the same; on the new labels, you will see a column for total sugar and one for added sugars. Since added sugars are mostly empty calories that increase your daily caloric intake and provide little nutritional value, you want to avoid them.
Proteins
Protein is one of the 3 major macronutrients that provide functional and structural components to all animal cells. 9 essential amino acids make up the protein structure; essential means these particular amino acids can not be synthesized by humans and can only be obtained through a proper diet.
Two factors determine the quality of protein; the first is bioavailability, the percentage of protein that will be allowed into your body after it’s digested.
The second is its amino acid profile relative to the body’s growth, maintenance, and repair requirements.
When you check the protein amount on the label, check the fat grams to ensure the number isn’t too high. Protein-rich foods are also high in saturated fat, and some dairy choices high in protein can have trans fat.
Vitamins and minerals
The vitamin content is provided on nutrition labels as the percentage of each nutrient in a single serving.
Not all vitamins must be on nutrition labels, so you don’t end up with a well-rounded view.
With this category, I could get very technical about fortification and nutrient density, but all you really need to pay attention to are the numbers under the thick black bar. This will give you important information about the healthy micronutrients in your food. If you choose more nutritious foods, it will be easier to build a strong, fit body. The perfect scenario would be people who choose foods that are low in calories and high in nutrition.
Percent daily value
This can be deceiving because the daily percentage is based on a 2000-calorie-a-day diet; most of the population is not on a 2000-calorie daily diet. However, you can use it as a guideline to understand whether this food product is high in nutrients.
If you see a lot of low percentages next to the important categories, then you know it’s a poor food choice.
Refined grains
Refined grains, in contrast to whole grains, refer to grain products consisting of grains or grain flours that have been significantly modified from their natural composition. Modifying it generally involves the mechanical removal of bran and germ, either through grinding or selective sifting.
Many refined grains have a low fiber count but have high amounts of thiamin, riboflavin, niacin, and iron.
Whole grains
Grains are made from the entire grain seed, including the bran, germ, and endosperm. Many are also sources of dietary fiber.
Conclusion
You can’t reach your fitness goals unless you have the right nutrition plan, and you can’t know that unless you know what you’re putting in your body.
In conclusion, understanding how to read nutrition labels is a fundamental skill that empowers us to make informed dietary choices. Armed with this knowledge, you can make sense of the numbers and terms that once seemed like a jumble of confusion.
From deciphering serving sizes to comprehending macronutrients and daily values, these labels hold the keys to better managing our health and wellness. However, remember that reading labels is just one part of a balanced, healthy lifestyle.
Combining it with regular exercise and mindful eating can lead to more sustainable and significant health improvements. As you continue your journey towards healthier living, let nutrition labels guide your way. Happy, healthy eating to you!
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