1. Learn the Language of Nutritional Labels
Now that nutritional labels on all food are a federal requirement, we need to learn a whole new language to understand them and how to apply what we learn. Food manufacturers, sensitive to a health conscious public, have created a language of their own to confuse and manipulate us. Begin your study by learning what the symbols and abbreviations mean. Many of the numbers, such as percentage of daily value, are based on federal guidelines. A quick look at that number can give you an idea of the amount of an ingredient. If the % Daily Value is under 5%, then you can be sure the amount is trace. A footnote on all labels that tells you what the percentage is based on, usually a 2,000 or 2,500 calorie diet. High percentages of fat, sodium and cholesterol can give you a glimpse of the rest of the label. You may not even need to read further if you are avoiding these kinds of foods.
2. The Serving Size Trap
While canned vegetables are not usually high sources of fat, you've got to watch out for other contents such as added sodium and meat juices that could add up. Just looking at percentages can trip you up if you don't first read the serving size that the numbers relate to. Food manufacturers have found they can trick consumers into eating more than they need or want to eat of any certain ingredient. We may think that a product with 20 percent fat is allowed as part of a daily intake. However, if the small package contains three and half servings and you eat the whole thing, then your fat intake is way more than 20 percent. Be realistic about how much in a package, how much you'll consume and do the math.
3. Count the Calories and Sodium
Most people don't count grams when setting up our daily food intake goals. We look more at calories. The caloric measurement is on all food labels, but don't forget that the calories are for a single serving. It may be prudent to consider grams if you are going to understand the labels on canned vegetables. Sodium is the biggest unhealthy ingredient that you want to watch out for in canned vegetables and the amounts can sound staggering. An average adult can consume between 1,500 and 2,500 grams of sodium in a day with no ill effects. Check with your doctor if you have heart problems so you can decide what level of sodium is healthy for you.
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