Tips and Tricks on How to Read a Nutrition Label
Looking at a nutrition label can be overwhelming, so let’s break it down together!
Nutrition Facts: At the top of the label, you will see a “serving size”. The serving size is the recommended portion of consumption and is determined by the Food and Drug Administration (FDA). All of the nutrition facts found below this column is based on the serving size amount.
Calories: The number of calories listed on the label is based on the reference serving size. For example, you are looking at a label that states it contains 280 calories and has a serving size of 1 cup. This means that for every cup of the product you have, you are consuming 280 calories. If there 4 servings per container and you eat the entire product, you are then consuming 1,120 calories ( 4 cups x 280 calories = 1,120 calories).
Nutrients & Daily Value: The “Daily Value” represents the recommended daily intake of a specific nutrient based on a 2,000 total caloric diet. Keep in mind that not every individual should aim to consume 2,000 calories per day. Your total caloric intake is based on several factors like your age, physical activity level, and medical health conditions. If you have any questions on what your daily caloric needs are, consider meeting with a registered dietician. When looking at the daily value percentages: 5% or less= low and 20% or more is high. For most individuals, you want to ensure that added sugars, sodium, saturated fats, and trans fats are low in daily value percent. Consuming high percentages of these values can increase an individual’s risk of many health conditions like high blood pressure, diabetes, and cardiovascular disease. Try to look for products that have low percentages of these values. For example, if 1 serving of a product contains 37% sodium, that tells you the product contains nearly half the amount of sodium that an individual should consume in an entire day.
Ingredients: The order of the ingredients is not random. The first ingredient listed is the most abundant in the product, and the last ingredient is the least abundant in the product. Look for whole products or minimally processed foods towards the beginning of the label. Whole grains, lean meats, fruits and vegetables at the beginning of the label will tell you the product will provide you with vitamins and minerals. Look for minimal added sugars like high fructose syrup. The ingredients list will also alert you if the product contains any common allergens that you should be aware of.
In Conclusion: Being comfortable with reading a nutrition label will empower you to make mindful dietary decisions will contribute to your overall health and quality of life! :) Remember, if you have any questions or concerns, reaching out to a registered dietician can lead you in the right direction.