Reading the food label, also known as the Nutrition Facts label, is a wise choice for anyone who is trying to live a healthy lifestyle or become informed about foods in the diet. The U.S. Food and Drug Administration regulates food labels and food claims listed on the packages. On every Nutrition Facts label is the following required information: serving size, servings per container, calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugar, protein, vitamin A, vitamin C, calcium, iron and percent daily values.
Serving Size
When first looking at the Nutrition Facts label, make sure to identify what constitutes a serving size and how many servings are in a container. This information is found directly beneath the words "Nutrition Facts" at the top of the food label. Remember that the calories, fat, sodium and other nutrients are for 1 serving, therefore, if 2 servings are consumed, those amounts must be doubled.
Know Your Daily Totals
When trying to decide if a food is a smart selection, knowing what to look for is a must. A registered dietitian or physician can determine the daily totals which are appropriate for an individual. For example, a person may focus on the total grams of carbohydrates in a product, but not know how many grams should be consumed in a day. The Nutrition Facts label gives general guidelines for dietary totals based on 2,000 and 2,500-calorie diets, which can be found at the bottom of the label.
Fats
Total fat, saturated fat and trans fats are listed on the food label under calorie totals. Although total and saturated fat totals should be determined by a health care professional, trans fats should remain as close to zero as possible. Unsaturated fats, or heart-healthy, are not listed on the food label, but may be determined by subtracting trans and saturated fat from total fat.
Ingredients List
The product ingredients are listed in descending order on the food package. This means that the ingredients which occur in the most concentrated amounts are listed first. If avoiding high fructose corn syrup, hydrogenated fat or refined flours, scan the ingredients panel for their absence or look for them towards the end of the list.
Percent Daily Values
When looking at the food label, there are percentages listed in the right-hand column and found after each nutrient. The percentages are based off of a 2,000-calorie diet and are not the percent daily values used for everyone's diet. The percentages can be useful for someone trying to compare products and looking for a quick reference.
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