In an ideal world, we would only eat whole, healthy food. But, even the most mindful eaters among us usually rely on a few packaged foods. If you really opt to eat better, it's beneficial to read Nutrition Facts labels. People look at food labels for different reasons, but understanding food labels can help you make wise choices ― if you know what to look for.
Here are some tips in reading the Nutrition Facts labels:
1. Look at serving size.
The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Make sure you look closely at and compare them to calorie counts before you buy or consume a product.
2. Check the calorie count.
Although calories are only part of the picture when it comes to reading labels, they’re vital to help you decide appropriate portion size. The standard daily caloric intake guidelines are 1,800-2,200 calories for adult women and 2,200-2,500 for adult men. So, if you choose something with 700 calories per serving, be mindful that it's just about one-third of your daily calorie intake.
3. Be aware of “hidden” sugars.
Sugar can masquerade under many different names. Be on the lookout for dextrose, fructose, galactose, glucose, lactose, levulose, maltose, sucrose, mannitol, sorbitol, xylitol, beet sugar, corn sugar, corn sweetener, high fructose corn syrup, invert sugar, isomalt, maltodextrins, maple sugar, sorghum or turbinado sugar. You might even find more than one listed. These are all just variations on high-calorie, low-nutrient, added sugar.
4. Minimize Sodium
The recommended maximum daily intake of sodium is 2,300 mg per day (about one teaspoon), or 1500 mg per day if you’re over 40 or have hypertension. If you have hypertension or heart disease, talk to your health care provider to agree on your suggested daily limit of sodium.
5. Stick with short ingredients lists.
Shorter is better: In terms of ingredient lists, that is! For snacks and basic foods like bread or juice, you absolutely want to make sure you're buying a product with just a few ingredients. The fewer ingredients used in a product, the lower the chance you're eating artificial additives.
When you begin reading food labels, it can feel almost feel like a second job, but once you get into the swing of it, it becomes more natural. Most importantly, it puts you back in control of what you’re eating.
Here are some tips in reading the Nutrition Facts labels:
1. Look at serving size.
The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Make sure you look closely at and compare them to calorie counts before you buy or consume a product.
2. Check the calorie count.
Although calories are only part of the picture when it comes to reading labels, they’re vital to help you decide appropriate portion size. The standard daily caloric intake guidelines are 1,800-2,200 calories for adult women and 2,200-2,500 for adult men. So, if you choose something with 700 calories per serving, be mindful that it's just about one-third of your daily calorie intake.
3. Be aware of “hidden” sugars.
Sugar can masquerade under many different names. Be on the lookout for dextrose, fructose, galactose, glucose, lactose, levulose, maltose, sucrose, mannitol, sorbitol, xylitol, beet sugar, corn sugar, corn sweetener, high fructose corn syrup, invert sugar, isomalt, maltodextrins, maple sugar, sorghum or turbinado sugar. You might even find more than one listed. These are all just variations on high-calorie, low-nutrient, added sugar.
4. Minimize Sodium
The recommended maximum daily intake of sodium is 2,300 mg per day (about one teaspoon), or 1500 mg per day if you’re over 40 or have hypertension. If you have hypertension or heart disease, talk to your health care provider to agree on your suggested daily limit of sodium.
5. Stick with short ingredients lists.
Shorter is better: In terms of ingredient lists, that is! For snacks and basic foods like bread or juice, you absolutely want to make sure you're buying a product with just a few ingredients. The fewer ingredients used in a product, the lower the chance you're eating artificial additives.
When you begin reading food labels, it can feel almost feel like a second job, but once you get into the swing of it, it becomes more natural. Most importantly, it puts you back in control of what you’re eating.