How to read nutrition labels like a pro

Nutrition labels can be overwhelming and confusing, but they are an important tool for making informed decisions about the foods we eat. In this post, we'll explore how to read nutrition labels like a pro, so you can make healthier choices for yourself and your family.

Serving Size

The first thing to look for on a nutrition label is the serving size. This tells you how much of the food is considered one serving. All of the information on the label is based on this serving size.

Calories

Next, look at the number of calories per serving. This tells you how much energy you'll get from one serving of the food. If you're trying to lose weight or maintain a healthy weight, it's important to pay attention to the calories in the foods you eat.

Nutrients

The next section of the nutrition label provides information about the nutrients in the food. Here are some of the most important nutrients to look for:

1. Fat

Look for the amount of total fat, saturated fat, and trans fat in the food. Too much saturated and trans fat can increase the risk of heart disease.

2. Cholesterol

Cholesterol is a type of fat that can increase the risk of heart disease. Look for the amount of cholesterol in the food.

3. Sodium

Sodium is a mineral that can contribute to high blood pressure. Look for the amount of sodium in the food.

4. Carbohydrates

Carbohydrates are an important source of energy, but some types of carbohydrates, like added sugars, can be harmful to our health. Look for the amount of total carbohydrates and added sugars in the food.

5. Protein

Protein is important for building and repairing tissues in the body. Look for the amount of protein in the food.

% Daily Value

The % Daily Value (DV) tells you how much of each nutrient one serving of the food provides relative to the recommended daily intake. The DV is based on a 2,000 calorie diet. For example, if a food has a DV of 10% for sodium, one serving provides 10% of the sodium you should consume in a day.

Ingredients

The ingredients list provides important information about the components of the food. Ingredients are listed in descending order by weight, so the first ingredient is the most abundant. Look for whole foods and ingredients that you recognize. Avoid foods that contain a long list of artificial additives and preservatives.

Health Claims

Food manufacturers often make health claims on their products. Look for claims that are backed up by scientific evidence. For example, a food that is labeled as "low fat" should contain no more than 3 grams of fat per serving.

Tips for Reading Nutrition Labels

Here are some tips for reading nutrition labels like a pro:

1. Look at the Serving Size

Always start by looking at the serving size. Make sure you're comparing the nutritional information to the amount you actually eat.

2. Pay Attention to Calories

If you're trying to lose weight or maintain a healthy weight, pay attention to the calories in the food.

3. Limit Certain Nutrients

Limit your intake of saturated and trans fats, cholesterol, and sodium. Aim for foods that are low in added sugars.

4. Get Enough Nutrients

Make sure you're getting enough of important nutrients, like fiber, vitamins, and minerals.

5. Compare Products

Compare the nutritional information on different products to choose the healthiest option.