The nutrition label on foods, which is a long rectangle or square full of numbers, percentages and nutritional values, has evolved over the years to include new information. 1990 was the first year the U.S. Food and Drug Administration required all food to have clearly readable nutritional labels on packages. Still similar in appearance, today's nutrition label also includes information about trans fat and allergy alerts. By learning about the various parts of the nutrition label, you can make appropriate food choices for you and your family.
Step 1
Familiarize yourself with the layout of the nutrition label. Notice that the first box contains serving size and calorie information and the next section lists the nutrients found in your foods. The final section, or footnote, references the amount of your daily food requirement the food contains in certain categories. Ingredients are listed last.
Step 2
Find the serving size, servings per container and calorie content of the food located near the top of the label. Pay attention to how much food is in each serving. For example, according to the U.S. Department of Agriculture, a 2 oz. 5th Avenue candy bar has 270 calories. The king-sized version found on your grocery store aisle may have two servings in a package. If you eat the whole king-sized candy bar, you will consume 540 calories.
Step 3
Look at the nutrient content under the calorie section. Fats, cholesterol, sodium, carbohydrates, fiber, sugars and protein are listed. If a food does not contain one of those nutrients, the value is zero. Stay healthy by following the MayoClinic.com's recommendation and keep your daily consumption of fat grams between 44 to 78g and avoid saturated and trans fats when possible. Notice the sodium content on the label; consume between 1,500 and 2,300mg per day, recommends MayoClinic.com.
Step 4
Notice the percent of daily value levels next to each of the nutrients listed on the label. Based on either a 2,000 or 2,500 calorie diet, these levels indicate the percentage of your overall nutritional requirements met by eating a serving of the food. The U.S. Food and Drug Administration states that a daily value of less than 5 percent is low while a 20 percent value is high. When choosing foods, look for high daily values of fiber and low values of sugar.
Step 5
Read the ingredients on the label. Take note of the order of the ingredients, as they are "listed according to the amount of each ingredient in the package," states a publication from the University of California. Select foods that have easily recognizable ingredients such as whole grains and whole wheat flour and limit foods that contain many artificial flavors and sugars.
Tips and Warnings
- Look up the nutritional values of fruits and vegetables using an online reference source. Use the labels to track your calories if you are trying to lose weight. Show your family members how to read labels before purchasing food. When grocery shopping, get in the habit of reading all labels to make the healthiest choice.
- Consult your doctor if you have any special nutritional concerns.
References
- U.S. Food and Drug Administration: Milestones in Food and Drug Law History
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- U.S. Department of Agriculture: Candies, 5th Avenue Candy Bar
- MayoClinic.com: Healthy Diet: End the Guesswork With These Nutrition Guidelines
- University of California: The Lunch Box
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