The nutritional information on food labels has changed since the passing of the Nutrition Labeling and Education Act in 1990, which requires that all packaged foods bear nutrition labeling. In 2003, the information on fats was expanded to include specific trans fat content, according to the U.S. Food and Drug Administration. In addition to fats, the label provides you with other nutritional information so you can make the decisions that are best for your nutritional needs. Taking the time to read the nutritional information and choose the healthiest food options can help keep your heart healthy.
Step 1
Look at a food label. Find the caloric and servings per container information located at the top of the box. Look down the label to find the nutritional information for the food. The last box compares the recommended daily value percentage of certain nutrients as compared to two calorie levels: 2,000 and 2,500. Ingredients are the last component of the label.
Step 2
Identify how much and what types of fats the food contains. Monounsaturated and polyunsaturated fats are better for your heart health than saturated fats, states HelpGuide.org. Avoid eating too many foods which contain saturated fats. Red meats, processed foods, and foods containing coconut and palm oil contain saturated fat. Do not eat the food if it contains trans fats, including partially hydrogenated vegetable oils.
Step 3
Look at the calories per serving. Maintaining a healthy weight is an important component of keeping your heart healthy. If you are trying to lose weight, choose foods low in calories to meet your weight-loss goals. For example, one 4-inch biscuit has 358 calories while one piece of whole-grain, reduced-calorie bread has 46 calories, according to the USDA National Nutrient Database. Consistently choose lower-calorie foods.
Step 4
Eat grains that list whole-wheat or 100 percent wheat as the primary ingredient. MayoClinic.com says that whole grains are good for your health due to their high fiber and low fat content and nutrient values. Avoid grain foods like snack crackers, pretzels and breads that are not whole wheat. Read the fiber content on the label, and choose breads, rices and grains with the highest grams of fiber per serving.
Step 5
Analyze the nutrient content of the food. Pay attention to the cholesterol and sodium levels. Keep your cholesterol level under 300 mg per day, recommends the U.S. Food and Drug Administration. The American Heart Association recommends eating a maximum of 1,500 g of sodium per day. Eat foods high in vitamins and minerals to ensure that you are eating a balanced diet.
Step 6
Avoid purchasing foods whose nutritional labels reveal unhealthy ingredients. Choose raw fruit over chewy fruit candy, baked chips over fried and whole-wheat toast instead of salty pretzels. Use an online source to view the nutritional information on meats, produce and other foods not individually labeled. Avoid beef, which is high in saturated fat, and choose poultry or fish instead.
Tips and Warnings
- Read the label of any food before you purchase it at the store. Measure your food to visualize the size of one serving.
- Consult with your doctor regarding your recommended food and nutrient intake.
References
- U.S. Food and Drug Administration: Milestones in Food and Drug Law Historys
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- HelpGuide.org: The Truth About Fat, Nutrition and Cholesterol
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
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