Reading Food Labels Part 1

Understanding what is in the food you eat can be difficult to figure out. The names and packaging are flashy and can make it look like the product is healthy when it may not be. This is the first in a 3 part series to review food labels. Part 1 reviews the nutrition facts. Part 2 reviews the ingredient aspect of the product. Part 3 reviews what the packaging claims mean.

The nutrition facts for foods were developed so you can know what you are eating but they are difficult to understand at times. Nutrition Facts are listed in a black and white panel on the side or bottom of the food that you buy in any box or packaging. This can seem like a lot of information, so instead of utilizing it we tend to just ignore them. For some people, it is very important to look at this label especially if you need to limit salt intake (sodium) or need more fiber in your diet. This is the area that has that information.

1.   Serving size: Everything below this part is based on a serving size. So if you eat 2 servings, you have to double everything else too.  In the case here, if you eat the entire box, all 4 cups, you have eaten 4 servings.

2.   Calories: This is based off of your serving size. So in this case, if you ate the entire box, you ate 4 x 260= 1040 calories.

3.   List of nutrients: All labels list out the nutrients which consist of fats, carbohydrates, and proteins. Limiting saturated fats and trans fats is recommended. Sodium is included in this section since for many people it needs to be limited due to medical conditions (2,400-1,500 mg a day). Carbohydrates are broken down to fiber, which you need, and sugar. The amount of protein completes the list. Each nutrient is listed with the amount per serving. Many people will look at these areas if they aim for a low carbohydrate or high protein intake.

4.   % Daily Value: This is based off of a 2,000 calorie diet. Some people need more and others need less than this. You can look online for your Basal Metabolic Rate to roughly determine your calorie need based on your age, gender, and weight. On all labels, though, a 2,000 calorie diet is utilized as the standard so these numbers may be a little off for you personally.  Remember again, if you eat the entire container, that is 4 servings. So in this case you would eat 168% of your daily allowance of sodium at this one time for a person who requires 2,000 calories a day.

5.   Vitamins & minerals: Several vitamins and minerals may be listed. Do not expect one food to give you all of these but eat a combination of foods to try to add up to 100% of your needs.

6.   Daily Values: This lists a suggested daily recommendation of grams of each nutrient for a 2,000 calorie and 2,500 calorie diet in case you need something a little more. This is just a reminder in case you forget how much is recommended.

7.   Calories per gram: This demonstrates the number of calories in a gram of each of the nutrients. Fat has more calories per gram than the other two nutrients.

This information allows you to look at the label and determine if it is something you might want to eat. For some people looking at a low carbohydrate intake, they will focus mainly on the carbohydrate aspect and even more specifically the sugar part of the label. Those wanting a high protein intake will monitor that aspect. Others are only concerned with calories and do not seem to care about the nutrient aspects. Every individual has her own take on this information but it is a good habit to start reviewing the labels when shopping to be knowledgeable of your intake.