HOW TO UNDERSTANDING FOOD NUTRITION LABELS

Learning how to read and understand food labels can help you make healthier choices.

Here are some tips for making the most of the information on the Nutrition Facts label:

 

1 – Start with the serving information at the top of the label

This will tell you the size of a single serving and the total number of servings per container (package).

2 – Next, check total calories per serving

Pay attention to the calories per serving and how many servings you’re really consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.

The next section of information on a nutrition label is about the amounts of specific nutrients in the product.

3 – Limit these nutrients

Based on a 2,000 calorie diet, no more than 11-13 grams of saturated fat, as little trans fat as possible, and no more than 1,500 mg of sodium.

4 – Get enough of these nutrients

Make sure you get enough of beneficial nutrients such as: dietary fiber, protein, calcium, iron, vitamins and other nutrients you need every day.

5 – Quick guide to % Daily Value

The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount. As a guide, if you want to consume less of a nutrient (such as saturated fat or sodium), choose foods with a lower % DV — 5 percent or less. If you want to consume more of a nutrient (such as fiber), seek foods with a higher % DV — 20 percent or more.

Here are more tips for getting as much health information as possible from the Nutrition Facts label:

• Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight. Find out your personal daily limits on My Fats Translator.
• When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans

• For Sugar Free products when it says “Net Carb 4g” As an example. Check the nutrition facts for the amount of; carbohydrates, dietary fiber and sweetener. Look at the Below example:

Nutrition facts you will see the following:

1. Carbohydrates: 18g
2. Dietary Fiber: 1g
3. Maltitol (Sweetener): 13g
   13+1= 14g
   18-14= 4g

4. Net Carb: 4g, Net Carb is what is absorbed in the body that is digested. The Diet Fiber & Sweetener play a role to breakdown the carbs while your consuming