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Reading Food Labels
Food labels contain all kinds of
information that can help you make smarter food choices. By reading the
information on the packaged foods you buy, you will be able to choose foods
that provide you with adequate nutrients like fiber, calcium, and protein,
and you will be able to avoid foods that are high in fats, calories, and
sodium. Knowing how to decipher the information on a food label can also
help you avoid problems with food allergies, and can help you lose or
control your weight.
The food label is broken
down into several components. These elements provide information on the
levels of nutrients, serving size, ingredient listing, and other factors
associated with the food product.
Serving size –
The serving size tells you how large a serving of the food product is, how
many servings are contained in the package, and the calorie amount per
serving. Using this information and following it can help you keep your food
portions under control.
Total fat –
The total fat of the food product is stated in grams and it also provides
the percent daily value (DV) on the food label. It is then broken down into
the types of fats the food product contains.
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Saturated fat – “Bad fats”, such as animal
fats
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Trans fat – “Bad fats”, from hydrogenated
oils
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Unsaturated fat – “Good fat”, from
vegetable oils
Carbohydrates –
The amount of carbohydrates, listed on the label in grams and percent DV,
that you eat is an important part of your diet. Carbohydrates should come
from whole grains breads, whole wheat pastas, and brown rice, rather than
sugary or starchy foods.
Dietary fiber –
The amount of fiber in the food product is listed in grams and percent DV on
the food label. A diet high in fiber is important in preventing digestive
problems. Fiber is found in fruits, vegetables, and whole grains.
Cholesterol –
The cholesterol of the food product is listed in mg, as well as the percent DV. The lower the number is, the better.
Sodium –
The sodium amount is also listed in mg and percent DV. Look for foods with
less than 140 mg of sodium, or that are labeled “low in sodium”.
Protein –
The protein amount is listed in grams and percent DV. Protein comes from
meat, eggs, dairy products, nuts, and beans.
Vitamins and Minerals –
The vitamins and minerals are listed on the label by name and by percent DV.
This can include calcium, vitamin C, Iron, vitamin A, and others.
Ingredients –
The ingredients of the food product are listed on the bottom of the food
label. It is useful if you or a family member has food allergies, and for
finding hidden ingredients that are high in sugar or trans fats. The
ingredients are listed on the label in order of amount in the food product.
Food labels are on the package for us to use. Taking the time to read food
labels will give you the knowledge to make better choices regarding lower
calorie foods, foods that have higher concentrations of the nutrients that
our bodies need, and lower amounts of the things we don’t need, such as
cholesterol, saturated fats, and sugar.
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