Reading Food Labels
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Food labels are required on all packaged foods. Learning to read the Nutrition Facts label will help you to make informed food choices. The label has been organized into different sections, which makes it easy to use.
Serving Information
First, locate the serving size and the number of servings per container at the top of the Nutrition Facts label. It is important to compare the serving size to the amount of food you actually eat. If you eat two servings, you will need to double the number of calories and nutrients. Monitoring the number of portions you consume will help you to control your weight. Serving sizes are given in familiar measurements, such as cups or pieces, followed by a metric unit (usually grams).
Calories
Directly below the serving information is the number of calories per serving, and the number of calories from fat. Calories measure the energy that your body uses for fuel. If you consume more calories than you use, you will gain weight. An average diet includes about 2,000 calories a day. Diets high in calories and fat are linked with obesity. Using these numbers can keep your calorie intake in balance and will help you to manage your weight.
Nutrients
The next section on the food label contains information on specific nutrients. This area will help you know if a food is high or low in a nutrient. The percent daily value is found in the right column. This shows what percent of the nutrient you would get from one serving of the food, based on a 2,000 calorie diet. Generally, if a daily value is less than 5%, the food is said to be “low” in that nutrient. If the product contains over 20% of a nutrient’s daily value, it is “high.”
The nutrients on the Nutrition Facts label fall into two groups. One group is for nutrients that we should limit, such as fats, cholesterol, and sodium. These nutrients are important in small amounts, but can increase your risk for heart disease, cancer, and high blood pressure. We should not eat more than 100% of the daily value for these nutrients. The second group is nutrients that we need to eat enough of. Fiber, vitamin A, vitamin C, calcium, and iron can reduce the risk of certain diseases. We should eat at least 100% of the daily value of these nutrients. However, do not eat excessive amounts of any nutrients.
Fats
Fats are an important part of our diet. In addition to storing energy for our bodies, fats protect organs, help absorb vitamins, and provide insulation. Fats and oils should supply 20-35% of your total calories. The percentage that is listed on the food label is for a 2000 calorie diet. For example, 30% of 2,000 calories is 600 calories. This is equal to 67 grams of fat (there are 9 calories in each gram of fat). The percentage of fat listed on the package is a percentage of 67g of fat.
Various types of fat are listed on the label. Monounsaturated and polyunsaturated fats are healthy fats. These fats are liquid at room temperature. They provide the body with important omega fatty acids. These fatty acids must come from your diet because your body cannot make them. Experts recommend that saturated fats and trans fats be kept at a minimum. Less than ten percent of your calories should come from saturated and trans fats.
Carbohydrates
Carbohydrates include sugars, starches, and fibers. You should get 45-65% of your calories from carbohydrates. Carbohydrates supply energy for your body, give flavor to foods, and help break down fat. Sugars can occur naturally in foods such as fruits, vegetables, and dairy products. These foods are rich in other nutrients. You should limit foods that are high in added sugars and corn syrups. Fiber provides many benefits, such as regular stools, weight control, and lower cholesterol. Whole grains, fruits, and vegetables are good sources of fiber.
Proteins
Proteins supply energy and build tissues in your body. They also strengthen your immune system and help perform many of your body’s processes. The average adult needs 45-60 grams of protein each day. While animal foods are the main source of proteins for Americans, many plant foods, such as nuts, beans and grains, are also good sources. Most Americans consume more than enough protein.
Ingredient List
A list of ingredients is included on the food package. By law, all ingredients must be listed. The ingredients are listed in order from greatest to least amount based on weight. In other words, the ingredient that is in the highest quantity is listed first.
Inspecting the ingredients list can be helpful in selecting the right foods for your family. It can help you avoid foods if you or someone in your family have a food allergy. It can also help you avoid foods high in added sugars. Try to avoid or limit products that list sugar or high-fructose corn syrup as one of the first five ingredients.
You may see ingredient that you do not recognize. Learn what these words mean by using a dictionary. The term “partially hydrogenated” means that trans fats are in the product. If you are not familiar with several ingredients, this may indicate that the food has been highly processed. Processing can cause foods to lose many of their benefits.
Manufacturer’s Claims
The Food and Drug Administration (FDA) has specific definitions for manufacturer’s claims on foods. Words like: fat free, low in fat, light, lean, reduced, and many other description words must meet certain requirements to be placed on the label. To learn more about these strict regulations visit these websites:
American Heart Association— http://www.americanheart.org/presenter.jhtml?identifier=334
National Heart Lung and Blood Institute—http://www.nhlbi.nih.gov/chd/Tipsheets/reading-labels-tips.htm
Learning how to understand food labels helps you gain power. With this new knowledge you will be able to choose nutritious foods for you and your family.
Links to Reading Food Labels
About.com—http://pediatrics.about.com/od/nutrition/ss/food_labels.htm
American Diabetes Association—http://www.diabetes.org/nutrition-and-recipes/nutrition/foodlabel/closer-look.jsp
American Heart Association— http://www.americanheart.org/presenter.jhtml?identifier=334
KidsHealth.org—http://kidshealth.org/kid/stay_healthy/food/labels.html
FDA—http://www.cfsan.fda.gov/~dms/foodlab.html
How You Can Lower Your Cholesterol Level— http://www.nhlbi.nih.gov/chd/Tipsheets/reading-labels-tips.htm
USDA—
Nutrition Facts Label Link
Food Labeling Link
Food Labels Link—Consumer Corner
Food Labels Link—Professional Development Tools
