Enjoy a Treat, Not a Trick
Read the Nutrition Label
If you reference the label on a box of regular cookies versus reduced-fat
cookies, you might be surprised what you learn. Though the fat content may be
lower on the reduced-fat selection, the other amounts per serving may be worse
than what you find in the regular box of cookies. How do you know which is
better to choose?
Weigh all the factors included on the nutrition label
to determine what is best for your body. In order to do this, you need to know
how to read the nutrition label. Understanding the information on the label
reveals valuable knowledge to creating a healthier you.
The section that
references the nutritional value is the Nutrition Facts. The purpose of the
label is to provide nutritional information for a balanced diet and to reveal
possible allergens. It includes information about servings, amounts per serving,
percent daily value and ingredients. Small packages, foods prepared by a small
operation, and foods prepared in store are not required to include a food label.
If you have a food item handy, take a look at the Nutrition Facts
section on the back of the packaging. Learn more about this nutrition
label:
Servings
Servings are broken down by “Serving Size” and
“Servings Per Container.” The serving size is the amount measured to create a
portion. Servings per container reveal how many servings are included in the
entire package. A small bag of pretzels may contain two servings per package.
Realize that if you eat the entire bag, you need to double the nutritional
values mentioned below. The servings were created based on what the average
person consumed, so you may eat more or less than what is considered a
serving.
Amount Per Serving
This section of the nutrition label
breaks down the different nutrients in the food product. The Food and Drug
Administration requires that the following items appear on the label in the
following order:
-
total calories
-
calories from fat
-
total fat
-
saturated fat
-
cholesterol
-
sodium
-
total carbohydrate
-
dietary fiber
-
sugars
-
protein
-
vitamin A
-
vitamin C
-
calcium
-
iron
Ingredients
When you
look at the ingredients of the package, the first thing listed is the primary
ingredient. From there, the ingredients are listed in descending order based on
weight. If you have any food allergies, check the list of items to determine
whether there is anything you cannot eat. Various companies recognize common
allergens that are included in their product by specifying them in bold print
below the list of ingredients.
Some packages include a separate section
mentioning commodities manufactured at the same place as the product you are
consuming. Including such information makes you aware of ingredients that
potentially mixed with the product you chose.
Example:
Allergy Warning: Manufactured in
a facility that process milk, soybeans.
Percent Daily
Value
This section of the Nutrition Facts addresses the recommended
servings of a particular nutrient in one serving of food. The Food and Drug
Administration determined that the average person on a regulated diet consumes
2,000 calories a day. (Recognize you’re your daily values may be higher or lower
depending on your calorie needs.) Following this calorie diet, the daily value
percentages represent the amount of nutrients a person uses when consuming a
particular food product.
The American Diabetes Association says:
A product is:
-
a good source of a particular nutrient if one
serving provides 10 to 19% of the Daily Value
-
high in a given nutrient if it contains 20% or
more of the Daily Value
-
low in that nutrient if the Daily Value is 5% or
less
When you read the Nutrition Facts, watch out for “mystery
fats,” which are hidden fat content on the nutrition label. If there is a
negligible amount of fat, the manufacturer is not required to include it on the
nutrition label. Therefore, the more of that product you consume, the more grams
of fat you might be accumulating. (The same principle applies to sodium, fiber,
carbohydrates, etc.)
Discuss your dietary needs with your doctor or
nutritionist to start eating a healthy diet. By understanding the Nutrition
Facts label, you set yourself up to consume foods that are friendly to your
caloric and allergen specifications. Implement a healthy lifestyle by evaluating
the information on the package and consuming the nutrients your body needs. Your
body thanks you.