Reading food nutrition labels is a big part of many diet plans. Calculating the nutritional value of foods before you eat them is a key element in helping you lose weight, improve your health or eat for a specific health condition. Reading food labels can be a complicated process if you do not know what to look for.
Step 1
Look at the top of the food label to determine the serving size. Notice the size of each serving, as well as how many servings are in the container. The nutritional information lower on the label will usually be for one serving, unless otherwise noted.
Step 2
Check the number of calories that are provided within each serving. The Food and Drug Administration (FDA) notes that 40 calories or less is considered low, 100 calories is a moderate amount and 400 calories or more is high. Remember to modify the calorie amount depending on how many servings you eat. If one serving equals four crackers, and you eat eight crackers, you have doubled the calorie amount listed.
Step 3
Compare the amounts of fat, cholesterol and sodium from the top three spots of the nutritional information to the amounts you should be eating. Look to the right to determine what percentage of your daily total each element contains. These numbers are based on health expert recommendations for key nutrients, for a 2,000-calorie per day diet, according to the FDA. Use the percentages as a reference if you are unsure of your daily calorie intake.
Step 4
Read the amounts and percentages of key nutrients to ensure you are getting enough of what you need. Underneath the sodium amount are the amounts for total carbohydrates, fiber, sugar and protein, as well as vitamin A, vitamin C, calcium and iron. Remember to consider how many servings you eat when calculating these amounts.
Step 5
Refer to the footnote on the bottom of the label to determine the daily recommended amounts of fat, saturated fat, cholesterol, sodium, total carbohydrates and dietary fiber for both 2,000- and 2,500-calorie diets. This footnote remains the same on every food label, but smaller labels may not contain all of the information.
Tips and Warnings
- The measurement "g" is equal to grams, and "mg" is milligrams, notes The Nemours Foundation, and 1,000 mg = 1 g.
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