Reading food labels
May 29th, 2009 by Barb
My grocery store has recently begun posting colorful labels under many foods, highlighting their low-fat, high-fiber and other nutritional qualities. The “Nutrition Facts” food label is where the real action is, though. With that information, it’s a lot easier to (forgive me) compare apples to apples nutrition-wise.
The American Dietetic Association says the food label can help you:
- Determine which foods are good sources of fiber, calcium, iron and vitamin C
- Compare similar foods to determine which is lower in fat and calories
- Find low-sodium foods and foods that are low in saturated fat and trans fats
The ADA suggests consumers focus on several particular components on the labels:
1) Serving size
Check both the serving size and the number of servings in the package. You may be surprised to learn that the single-package portion you routinely eat in one sitting is actually deemed two or more servings.
2) Total calories and fat
Determine how many calories are in a single serving and how many of those come from fat. Remember that many experts advise getting no more than one-third of your daily calories from fat.
3) Percent daily values
The “% Daily Value” column can help you evaluate how a particular food fits into your daily meal plan. The figures represent the average levels of nutrients for someone who consumes 2,000 calories per day. Five percent or under is low and therefore desirable for total fat, saturated fat, cholesterol and sodium. Twenty percent or more is high—good for vitamins, minerals and fiber.
Remember that the daily values are for the entire day, not just for one meal or snack. And bear in mind that you may need more or fewer than 2,000 calories per day, and, for some nutrients, you may need more or less than the full 100-percent daily value.
4) Fat, cholesterol and sodium
Reducing these may trim your risk for heart disease, high blood pressure and cancer. Total fat includes saturated, polyunsaturated and monounsaturated fat—limit your intake to 100 percent of the daily value or less per day. Aim low for saturated fat, cholesterol and sodium.
5) Vitamins, minerals and fiber
The ADA recommends that we eat more fiber, vitamins A and C, calcium and iron to maintain good health and reduce the risk of health problems like osteoporosis and anemia. Fruits and vegetables will provide a good amount of these nutrients, and you should also choose other foods with high daily values for the nutrients.
6) Additional nutrients
Pay attention to which type of carbohydrates—sugars, starches or fiber—are found in a product. Choose whole-grain breads, cereals, rice, pasta, fruits and vegetables as your primary carb sources. Foods like fruit juice (fructose) or those with sucrose or corn syrup are often heavy on simple carbohydrates or sugars.
The ADA also suggests reading ingredient labels. Ingredients are listed in descending order by weight. Armed with all of this information, you should find it easier than ever to make the right choices—or, at least, how to identify the right choices.
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