March is National Nutrition Month. What
better way to celebrate it then by learning about how to read a food label.
Have you ever wondered what the term “low fat” or “calorie free” actually
means? The Food and Drug Administration (FDA) administers strict guidelines on
how foods must be labelled. The food label may seem complicated when looking at
it but once you understand what you are looking for and what you are reading,
you will be on a track to picking out healthier foods.
better way to celebrate it then by learning about how to read a food label.
Have you ever wondered what the term “low fat” or “calorie free” actually
means? The Food and Drug Administration (FDA) administers strict guidelines on
how foods must be labelled. The food label may seem complicated when looking at
it but once you understand what you are looking for and what you are reading,
you will be on a track to picking out healthier foods.
Here are a few label terms that are
important to know:
important to know:
Low
calorie: 40 calories or less per
serving size
calorie: 40 calories or less per
serving size
Lowcholesterol: 20 mg or less and 2
grams or less of saturated fat per serving size
Reduced: At least 20% or less of the specific nutrient or
calories than the usual product would have
calories than the usual product would have
Calorie
free: Less than 5 calories per
serving
free: Less than 5 calories per
serving
Fat
free or sugar free: Less than a ½
gram of fat or sugar per serving
free or sugar free: Less than a ½
gram of fat or sugar per serving
Low
sodium: 140 mg or less of sodium per
serving
sodium: 140 mg or less of sodium per
serving
High
in: Provides 20% or more of the daily
value in a specific nutrient per serving
in: Provides 20% or more of the daily
value in a specific nutrient per serving
On the actually nutrition label, you
will see that on the top it says serving size. The serving size is the amount of food that the nutrition label is
based on. For example if a cup of soup says a serving size is half a cup then
the nutrients listed are based on half a cup. Underneath the serving size, it
will list servings per container.
This is how many servings are actually in a container. If you eat the whole
container of the food product then you want to multiply all the
nutrients/calories by the servings per container number to get the total
intake.
will see that on the top it says serving size. The serving size is the amount of food that the nutrition label is
based on. For example if a cup of soup says a serving size is half a cup then
the nutrients listed are based on half a cup. Underneath the serving size, it
will list servings per container.
This is how many servings are actually in a container. If you eat the whole
container of the food product then you want to multiply all the
nutrients/calories by the servings per container number to get the total
intake.
Underneath the serving size and servings
per container, the label will list the amount of calories that the serving
contains as well as the fat, cholesterol, vitamins, and minerals. It will give
you the amount as well as a percentage.
per container, the label will list the amount of calories that the serving
contains as well as the fat, cholesterol, vitamins, and minerals. It will give
you the amount as well as a percentage.
The percent daily value or the %DV is
the percentage of your total daily nutrient requirement that the particular
nutrient gives you. For example if the %DV for sodium is 35% then you are
consuming about 35% of your daily intake of sodium in that one food item.
the percentage of your total daily nutrient requirement that the particular
nutrient gives you. For example if the %DV for sodium is 35% then you are
consuming about 35% of your daily intake of sodium in that one food item.
Last but not least, make sure you take a
look at the ingredient list on the bottom of the label. It is listed in order
of abundance from greatest to least. If sugar is the first ingredient listed,
then it is the most abundant ingredient in the food item.
look at the ingredient list on the bottom of the label. It is listed in order
of abundance from greatest to least. If sugar is the first ingredient listed,
then it is the most abundant ingredient in the food item.
With these tips, you should be on the
right path to being able to read these labels with ease. Remember practice
makes perfect!
right path to being able to read these labels with ease. Remember practice
makes perfect!
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Blog post by Krista Post.
