Learning to read a food label correctly will disclose a wealth of information about the nutrients contained in packaged food products. It will also enable you to make healthy choices regarding the foods that you purchase and consume. You will discover what the numbers mean and which items require the most attention. After this, you can compare two or more labels to discover which products are the best choices.
Step 1
Consider serving size. This is the reference for the entire nutrition facts panel. Make sure that the serving size on the products you are comparing are the same. If not, you will need to do the calculations so you are comparing equal amounts.
Step 2
Study calories. Occasional high-calorie foods are acceptable, but do not make a habit of eating them regularly. "Discovering Nutrition," by Paul Insel, R. Elaine Turner and Don Ross, recommends comparing the total calories with the calories from fat. If the numbers are similar, then you are looking at a high-fat product.
Step 3
Look at percent (%) daily value. Think of 100 percent as your limit of fat, cholesterol and sodium; you do not need to reach your limit. However, you should consider 100 percent as your goal for carbohydrate, fiber, vitamin and mineral intake. Keep in mind that the percentages listed are based on a 2,000-calorie diet; if you need fewer calories each day, aim for a proportionally lower percentage.
Step 4
Avoid high-fat products. The "Total Fat" section of the food label tells you how much fat one serving of the food contains. Remember that you want fewer than 30 percent of your total calories to come from fat each day, so choose foods that have less fat. Saturated and trans fats are especially detrimental, so "Discovering Nutrition" makes a special note that you should avoid foods that have significant amounts of these fats.
Step 5
Beware of cholesterol. Although some cholesterol is necessary, excess cholesterol in your bloodstream is harmful to your heart; pass on foods that contain a large percentage of your daily cholesterol allotment.
Step 6
Contemplate sodium content. Choose foods that have low sodium content. Many products now come in a low-sodium variety, which is typically a healthier choice.
Step 7
Strive for fiber. "Healthy Eating Every Day," by Ruth Ann Carpenter and Carrie E. Finley, recommends choosing foods with at least 3g of fiber per serving to help you meet your necessary daily fiber intake.
Step 8
Think about sugar quantity. While some sugar is OK, avoid regularly eating foods that are high in sugar. Choose the product with less sugar if everything else is equal.
Step 9
Ponder protein. It is important to get adequate protein in your diet. If you typically get enough protein, you need not worry about this on the food label. However, if you have a hard time consuming protein, deliberately look for foods that are high in protein.
Step 10
Vouch for vitamins and minerals. Food labels must contain the amounts of vitamins A and C, calcium and iron, but other micronutrients are often included as well. Choose foods with high vitamin and mineral content.
References
- "Discovering Nutrition;" Paul Insel, R. Elaine Turner, and Don Ross; 2006
- "Healthy Eating Every Day;" Ruth Ann Carpenter and Carrie E. Finley; 2005
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