Nutrition labels are your key to understanding the nutritional content of the food you purchase. However, with so much information on these labels, it can sometimes be overwhelming and confusing to know what it all means. But fear not, with a little guidance, navigating the world of nutrition labels can become a breeze.
Here’s what you need to know to make sense of nutrition labels and make more informed decisions about the food you consume.
Serving Size
The first thing you should look at when reading a nutrition label is the serving size. This tells you the amount of food that the rest of the information on the label is based on. Be mindful of the serving size and compare it to the amount you actually consume. Many people mistakenly think the entire package is one serving when it may actually contain multiple servings.
Calories
Next, take a look at the calorie count. This tells you the amount of energy you will get from consuming the serving size of the food. If you are trying to manage your weight, it’s important to pay attention to the calorie content of the food.
Nutrients to Limit
The next section of the nutrition label lists nutrients to limit, including total fat, saturated fat, trans fat, cholesterol, and sodium. These are nutrients that can increase your risk for chronic diseases such as heart disease and high blood pressure, so it’s important to consume them in moderation.
Nutrients to Get Enough Of
Following the nutrients to limit, you will find the nutrients to get enough of, which includes dietary fiber, vitamin D, calcium, iron, and potassium. These are nutrients that many people don’t consume enough of, so it’s important to pay attention to their presence in the foods you are consuming.
% Daily Value
The % Daily Value (%DV) is a guide to the nutrients in one serving of food and tells you how much a nutrient in a serving of food contributes to a daily diet. The %DV is based on a 2,000-calorie daily diet, so if you consume more or less than 2,000 calories a day, your personal %DV may vary. As a general guide, remember that 5% DV or less is considered low, and 20% DV or more is considered high.
Ingredients List
Lastly, take a look at the ingredients list. The ingredients are listed in descending order by weight, so the first few ingredients make up the majority of the product. If you see added sugars, hydrogenated oils, or a long list of unfamiliar ingredients, it may be best to reconsider the purchase.
Understanding nutrition labels is essential for making informed choices about our diets. By paying attention to serving size, calorie content, nutrients to limit, nutrients to get enough of, %DV, and the ingredients list, you can make healthier choices and stay on track with your nutritional goals. Don’t let the confusion of nutrition labels deter you from eating well – armed with this knowledge, you can navigate the world of nutrition labels with confidence.
