I wanted to kick off 2008 by reviewing the basic of Nutrition Facts labels. This is the first in a 5-part series on understanding how to read food labels.
To ensure that consumers know what is in the foods they buy, the Food and Drug Administration (FDA) requires that the packaging of every manufactured food product display the nutrition information on the label. Reading and understanding the label can be tricky, but if you follow the steps below you will have a complete understanding of the product’s nutrition information. The food label is important – it can help you decide if the food is healthy and contains all the important nutrients.
Serving Size
The first place to start when you look at the Nutrition Facts label is the serving size and number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount (grams).
The size of the serving on the food package influences the number of calories and nutrient amounts listed on the label. Pay close attention to the serving size, focusing on how many servings there are in the food package, as it can be misleading. Then ask yourself, “How many servings am I consuming?” In the sample label below, 1 serving of macaroni and cheese equals 3.5 oz. If you eat the whole package, you would eat 4 servings, quadrupling the calories and other nutrient amounts.
Calories
Calories provide a measure of how much energy you get from a serving of food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section can help you manage your weight (whether you want to gain, lose or maintain.) The number of servings you consume determines the number of calories you eat (your portion amount).
Nutrient Breakdown
Another important aspect of the food label is the nutrition breakdown. You will find the number of grams of protein, carbohydrates, fiber and fat. Pay attention to grams of fiber if you are eating a grain product. The food should have more than 3 grams of fiber per serving to be considered a good source. If you are eating a protein food be sure the food has more than 8 grams of protein per serving. Be aware of saturated and trans fat, limiting your saturated fat to less than 20 grams per day and 0 grams of trans fats per serving.
Remember, when comparing products, focus on those nutrients that are important to you. If you are concerned about your weight, you should compare products based on both calories and fat. If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium. Choose products containing less than 20% Daily Values for fat, cholesterol and sodium. If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.
Stay tuned every Wednesday for information on labels – in future blogs I’ll cover how to read ingredient lists and details on fat, carbohydrate and protein.
Rebecca
Rebecca Mohning M.S., R.D., L.D. is a registered dietitian and a certified personal trainer. She received her Bachelor’s degree in dietetics and her graduate degree in exercise and sports science from Iowa State University. She also has a personal training certification from the American College of Sports Medicine. Rebecca currently has her own private nutrition and fitness consulting business is the Washington DC area.
