Master Your Food: How To Read And Understand Food Nutrition Labels.

[image: heart.org]

Making healthier food nutrition choices begin with your ability to read and understand the facts about what you are putting in your mouth. When you are able to establish these facts on a food label, then you can have control of your eating habits and definitely begin to feel being in better control of other aspects of your life. So, make wise, quick choices that contribute to healthy eating through the following more informed label reading tips:

1. Start with the "serving size": Each food label has different serving sizes. The facts to be noted here are (1) the size of a single serving (as in, whether it's 1 teaspoon per serving or 1/2 a teaspoon or 1 cup) and (2) how many servings are in the package (that is, whether the package contains a total of 30 teaspoons or cups as the case may be).

2. Next, check the 'total calories' per serving: Calories here show a measure of how much energy you get from eating one serving of the food. The facts on the label will let you know (1) the total number of calories in each serving and (2) the number of those calories which are derived from fat.

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Master Your Food: How To Read And Understand Food Nutrition Labels..

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Note that meeting the target of daily consumption of 2,000 calories which is the standard percent Daily Values as shown on the label, will depend on whether you are trying to lose, gain or maintain your weight and or, your level of activity, age as well as gender.

3. Check The ''Total Fat'' Content: Total fats include, monounsaturated, polyunsaturated and Omega-3 fats. On some other labels, under fats, they might be written as just saturated and trans fats. In any case, your total fat limit should be between 56-78 grams per day. You can also read our blog on benefits of fats, for more details. In most cases, the trans fat is shown as '0 gram'. This means that the food contains less than 0.5 grams of trans fat per serving. When it is shown to contain '0 gram' of trans fat, but includes 'partially hydrogenated oil' on the ingredient list, that means the food contains trans fat, but less than 0.5 grams of trans fat per serving.

Fat free means that one serving of the product contains less than 0.5 grams of fat, while Low fat means that one serving of the product contains 3 grams of fat or less. Reduced fat or less fat means that one serving of the product contains at least 25 percent less fat than the regular product. 

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Low in saturated fat means that one serving of the product contains 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat. Lean means that one serving of the product contains less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol. Extra lean means that one serving of the product contains less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol and lastly, Light (lite) means that one serving of the product contains at least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product. 

4. Cholesterol free means that one serving of the product contains less than 2 milligrams (mg) of cholesterol and 2 grams (or less) of saturated fat.

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 Low cholesterol means that one serving of the product contains 20 or fewer milligrams (mg) of cholesterol and 2 grams or less of saturated fat. Reduced cholesterol means that one serving of the product contains at least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat.

5. Sodium free or no sodium means that one serving of the product contains less than 5 milligrams (mg) of sodium and no sodium chloride in ingredients. Very low sodium means that one serving of the product contains 35 milligrams (mg) or less of sodium. *Sodium is what we call table salt.* The fact to be noted here is the quantity of table salt the food package contains.

6. As for the fiber, vitamins and other nutrients, ensure to get the required daily percentage. The daily percentages per food package is well written out on the label. 

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Credit: wikihow.com | heart.com

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