Regulated by the Federal Drug Administration (FDA) and the United States Department of Agriculture (USDA), food labels include ingredients, nutritional values and serving sizes to assist you in making healthier food choices. Daily Values (DV) on food labels list the percentage of a nutrient per serving based on recommended daily intakes. Percentages of DV listed on food labels are based on 2,000-calorie adult diets; you may need to modify given percentages for your particular nutritional needs.
Step 1
Read food labels from top to bottom. Serving size and serving per package are located at the top of the label. Include the correct serving size when considering portion control, caloric intake and your nutritional needs. Under the calorie section is a list of nutrients that should be limited, such as sodium, cholesterol and fats. In a separate section, you'll find a list of encouraged nutrients such as calcium, vitamins and minerals.
Step 2
Distinguish total calories from fat calories. Find the total calories per serving near the top of the label with fat calories listed nearby. While keeping track of total calories is important for weight management, monitoring fat intake aids in making heart-healthy choices.
Step 3
Compare nutritional values. Listed next to each nutrient is the amount contained in a serving size, followed by the DV percentage the serving size contains. Near the bottom of many food labels, under the disclaimer stating DV are based on 2,000-calorie diets, is a footnote stating maximum or minimum recommended amounts of certain nutrients. These numbers are standard forms and do not indicate what is in the package. The chart assists you in limiting fats, salt and cholesterol while encouraging consumption of healthier foods such as fiber.
Step 4
Start at the top of the ingredient list. Ingredients are listed from greatest to smallest amounts. For example, if you're looking for a food low in sugar and you see sugar at the top of the ingredient list, the product contains more sugar than any other ingredient.
Step 5
Identify "hidden" ingredients. While most foods are listed under common names, some ingredients may be labeled differently. Individuals wanting more fiber in baked goods should look for the word "whole" preceding grain or flour instead of refined or processed. Added sugars may be listed as fructose, maltose, sucrose and syrup. Additionally, even if a food label doesn't show trans fats on the DV list, it may still contain small amounts. Identify trans fats in the ingredients section as partially hydrogenated oil.
Tips and Warnings
- Locate food labels on the side or back of food products.
- Foods with fat-free, salt-free or sugar-free on the label may still contain small amounts of the "free" ingredient.
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