Understanding the Nutrition Facts
You’re busy, and you want to eat right. But the last thing you have the patience for–let alone the time for–is to interpret confusing food labels. Seems simple enough, but an overwhelming percentage of us find it difficult and time-consuming. In fact, a study published in the November issue of American Journal of Preventive Medicine found that many people still struggle to understand food labels.
If this sounds like you, read further for some quick tips:
Picture courtesy of the USDA
Serving Size
Listed first on the nutrition facts label is serving size. This represents the amount of food you’re likely to eat in familiar dImen?sions such as cups and teaspoons. Also, next to each serving size in parentheses is the weight. Keep this in mind. Some items are denser, and you’re more likely to eat less.
At a glance: Adjust accordingly. How much are you likely to eat? For instance, if the. serving size is 1/2 cup and you eat 1 cup, you double the calories, etc.
Calories
The next section contains calories. This indicates the amount of energy from carbohydrales, protein and fat. Also listed in this section is the amount of calories from fat.
At a glance: Compare the total amount of calories with the amount of calories from fat. Limit the calories from fat to 1/3 of the calories.
Fat
The leader of the next compartment is fat It remains the least popular and most abundant macronutrientin Americans’ diet. Although fat may be a dirty word, all fats aren’t created equal. To dffferentiate the good and bad, the amount of trans fat and saturated fat are listed below total fat.
At a glance: Limit the total fat grams to less than 20 percent of the daily values. Aim for 2 grams or less of saturated fat and 0 grams of trans fat.
Carbohydrates
With the past concern about carbohydrates, you may hear an alarm when looking at total carbohydrates-don’t be concerfed. The amount of total carbohydrates on the label includes complex carbohydrates simple sugars, as well as fiber.
At a glance: More fiber and less sugar! Look for foods containing at least 3 grams of fiber per serving. Limit refined sugars by checking the ingredient list for glucose, dextrose, molasses, brown sugar, high, fructose, corn syrup, etc.
Vitamins and Minerals
The last section of the food label contains underrepre?sented nutrients in our diets. Like fiber, Americans don’t consume enougb nutrients such as calcium, iron, vitamin A and vitamin C–nutrients that may prevent diseases like osteoporosis and cancer. Manufacturers list other vitamins and minerals on labels voluntarily.
At a glance: Aim for foods Contalning at least 20 percent of the daily value of each nutrient, if possible.
