| Understanding Nutrition Labels |
| People look at food labels for a variety of reasons. But whatever the reason, many would like to know how to use this information more effectively and easily. Here are some simple label-reading skills that 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. =) |
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| 1. Start with the Serving Size – Look here for both the serving size (the amount people typically eat at one time) and the number of servings in the package.Compare your portion size (the amount you actually eat) to the serving size listed on the panel. The Nutrition Facts applies to the serving size, so if the serving size is one cup and you eat two cups, you are getting twice the calories, fats and other nutrients that are listed on the label. |
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| 2. Calories – Calories provide a measure of how much energy you get from a serving of this food. In the example, there are 230 calories in one serving of whatever the content is above. What if you ate the entire container? Then, you would consume 8 servings, or 1,840 calories.To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories your body uses. 2,000 calories a day is used as a general guide for nutrition advice. Your calorie needs may be higher or lower and vary depending on your age, sex, height, weight, and physical activity level. That is why it is crucial to answer the questionnaire I provide to you at the beginning of the program as truthful as you can. So I know how many calories I need to assign you. |
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| 3. Nutrients – Look at the section immediately underneath the calories. It shows you some key nutrients that impact your health. You can use the label to support your personal dietary needs – look for foods that contain more of the nutrients you want to get more of and less of the nutrients you may want to limit.Nutrients to get less of: Saturated Fat, Sodium, and Added Sugars.Saturated fat, sodium, and added sugars are nutrients listed on the label that may be associated with adverse health effects – and Americans generally consume too much of them, according to the recommended limits for these nutrients. They are identified as nutrients to get less of. Eating too much saturated fat and sodium, for example, is associated with an increased risk of developing some health conditions, like cardiovascular disease and high blood pressure. Consuming too much added sugars can make it hard to meet important nutrient needs while staying within calorie limits. Nutrients to get more of: Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium.Dietary fiber, vitamin D, calcium, iron ad potassium are nutrients on the label that Americans generally do not get the recommended amount of. They are identified as nutrients to get more of. Eating a diet high in dietary fiber can increase the frequency of bowel movements, lower blood glucose and cholesterol levels, and reduce calorie intake. Diets higher in vitamin D, calcium, iron, and potassium can reduce the risk of developing osteoporosis, anemia, and high blood pressure.Remember: You can use the label to support your personal dietary needs—choose foods that contain more of the nutrients you want to get more of and less of the nutrients you may want to limit. |
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| 4. The Percent Daily Value (%DV) The % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.Do you need to know how to calculate percentages to use the %DV? No, because the label (the %DV) does the math for you! It helps you interpret the nutrient numbers (grams, milligrams, or micrograms) by putting them all on the same scale for the day (0-100%DV). The %DV column doesn’t add up vertically to 100%. Instead, the %DV is the percentage of the Daily Value for each nutrient in a serving of the food. It can tell you if a serving of food is high or low in a nutrient and whether a serving of the food contributes a lot, or a little, to your daily diet for each nutrient. |
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