In 1994, the United States Food and Drug Administration began requiring manufacturers of packaged foods to label products with content information. The purpose was to help consumers better understand what they were eating. Fresh food items like vegetables don't need to be individually labeled, but many grocers are voluntarily offering this information near where the produce is sold. Even some restaurants are voluntarily labeling the contents of items on their menus. Checking the labels on food provides you with information to make healthy choices.
Serving Size
Each product must quantify the amount of an average serving size and specify how many servings are in each container.
Calories
All product labels are required to estimate the number of calories per serving. The average adult requires approximately 2,000 calories per day, so determining how many calories are in each serving and estimating the number of servings you're eating will help you determine what percentage of your daily caloric intake you're eating in a serving.
Total Fat
The total fat per serving is listed in grams, and also as a percentage of the calories. Most labels also state the amount of saturated fat and trans fats. Saturated fat and trans fats are unhealthy and should be less than 7 percent of your daily caloric intake.
Sodium
Sodium is the amount of salt in each serving. According to the National Academy of Science's Institute of Medicine, adults should limit total sodium intake to 1,500 to 1,800 milligrams of sodium per day, and less if you have high blood pressure.
Total Carbohydrate
Each label states the number of grams of carbohydrate in a serving. It also states the number of grams of dietary fiber and added sugar. This information is especially important for diabetics and others who need to count "carbs."
Protein
Along with the fats and carbohydrates, labels indicate how many grams of one serving are protein.
Vitamins and Minerals
Each label specifies the percentage of each major vitamin and mineral in a serving.
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