Calorie Counts & Nutrition Information

Jun 14, 2011 | By Melanie Greenwood

Nutrition labels are the Bible to dieters and the health conscious. Without them, you simply don't know what you're eating. However, if you're new to weight loss or a healthy lifestyle, nutrition labels can also be confusing. It doesn't have to be that way. With a little knowledge, you can understand and use the information you find in that little white box.

Serving Size and Servings Per Package

According to the FDA, the first pieces of information on any American product label are serving size and servings per package. However, the American Association of Retired People reports that serving sizes can get confusing. For example, though a 12 oz. can of soda lists "1 can" as a serving, a small bag of chips or pretzels might consider half a bag a serving. Read labels carefully so you know the amount you're getting in one package.

Calories

The next piece of information on food labels is calories, which are a measurement of the amount of energy the food provides. If you don't burn calories through activity, your body will store them as fat. Therefore, unless you need to gain weight for medical reasons, it is important to consume no more calories than your body burns.

The Nutrient List

The next section of a nutrition label is a list of the nutrients provided by the food. These include fat, cholesterol, sodium, total carbohydrates, and protein. The fat and carbohydrate sections are divided into subsections. The fat section lists saturated fat and trans fat, while the carbohydrate section lists dietary fiber and sugar. The healthiest foods are low in total fat, while the fats they do have are unsaturated. Healthy foods are also high in fiber and low in sugar.

Vitamins and Minerals

The final section of a nutrition label is the vitamins and minerals section. It says how much of the daily requirement the food provides. It's important to make sure you get your daily requirement of vitamins and minerals, because deficiency can set you up for a host of health problems. For example, if you don't get enough vitamin C, you can get scurvy, while a less-serious deficiency increases your vulnerability to cancer.