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Getting What You Need From Reading Nutrition Facts Food Labels

We all know that on the outside of the food and beverage containers we buy, that there is that Nutrition Facts food label. But do we know any more than that? Do we even know how to read it? Are there any "hidden" facts on there that we should be aware of? There are so many questions about such a little label. But believe it or not, much information is revealed on that label, that we may reconsider buying that product. Let's see what information is listed on Nutrition Facts food labels and more importantly how reading nutrition labels can help us eat healthier.

Before you even attempt decoding these Nutrition Facts food labels, you should know that these labels are geared for an adult who will typically intake approximately 2,000 calories daily. Having said that, these food nutrition labels are not designed with children in mind.

Let's start at the beginning. Most information on the Nutrition Facts food labels are measured in grams and milligrams, which include items such as: carbohydrates, cholesterol, dietary fiber, fat, protein, sodium, and sugar. There are other pieces of information given in percentage form, such as vitamins and minerals. Again, all of the listed nutritional information is calculated for an adult and based on a 2,000 calorie diet intake.

Second, information such as serving size, the calorie amount per serving and of course the ingredients are listed on a food nutrition label. Serving size is the amount of food or beverage for that item. So when you are taking your Noritake colorwave bowls out for snack time, be sure to place just the serving size amount into your bowls. The nutrients listed on the label pertain just to that serving size. So, if you eat more than the allotted serving size, you need to then increase the amount of calories, fat, sugar, etc. Also on the food label the amount of servings for the container. Be careful as there is a BIG difference between an individual serving size and the amount of servings for the entire package. Speaking of calories, that is also listed for each serving size on Nutrition Facts food labels. Fat, protein and carbohydrates make up the calories in food. This is an important piece of information, as you do not want to eat more calories than what you burn throughout the day. If you do then you will start to gain weight. Keep the calories from fat in check as well. For a typical adult consuming about 2,000 calories per day, it is a good idea to limit fat intake to about 30%. Finally, the ingredients of the product as listed as well. The first ingredient that is listed usually makes up most of the product. With that being said, the last ingredient to be listed makes up the least part of the product. It is important to see where sugar, salt, and hydrogenated oils fall on the ingredient list.

Just to recap, the three nutrients you should focus on when reading nutrition labels are: total fat, cholesterol, and sodium. You should limit your intake of all three. The daily value percentages of: total fat, cholesterol and sodium should be below 5%. Vitamins and minerals that are listed typically include: vitamin A and C, calcium and iron. You should look at the daily value percentages across from these nutrients as they should be high, about 20% or so would be ideal.

So next time you're at the supermarket, pick up your favorite snack and take a look at the food nutrition label. You may not like what you see and you may be putting it back on shelf and heading over to the fresh produce aisle in order to put something healthier on your family's dinnerware for their next meal! Happy and Healthy Eating!

Author: Ann Martin

Posted: Tuesday 3rd August 2010, 2:39 AM

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