Learning to read nutrition labels can be an extremely effective tool as you strive to reach your health goals. It’s not enough to know what you’re eating – you’ve got to pay attention to how that food will affect your body. Sure, you can read all the slogans on the packaging: “Fat Free!” “All Natural” “Contains No Trans Fats!” But, if you can learn how to quickly scan and understand a nutrition label, you’ll be better equipped to decide if that food really is healthy, or if it’s all marketing. Here’s what you should pay attention to:
Serving Size
There’s a reason it’s at the top: serving size may be the most important piece of information on the nutrition label. Each label indicates a portion of food that is considered one serving, like 1 cup, 5 cookies, or 1 bag. All the measurements on the rest of the label refer back to a serving, not the entire package. That’s where it can get tricky. One bag of candy might seem like a reasonable size, and when you glance at the calorie count, it may say 150 calories. But look again: how big is a serving? If the serving size is 1/3 of the package, then all of sudden, that reasonable bag of candy will set you back 450 calories – almost an entire meal! Always check the serving size first.
Calories
Technically, a calorie is a measurement of the amount of energy in a food. More practically speaking, they’re a great way to get a handle on the overall amount of food you’re consuming. A moderately active woman might aim for 2,000 calories per day, while a moderately active man might need closer to 2,500 calories per day. If you’re tracking your calorie intake to help you with a weight loss goal, be sure to calculate your entire calorie intake based on the number of servings you consume.
Fat
Nutrition labels give an overall fat measurement, as well as breaking it down into the types of fat. If there are any trans fats, put that product back on the shelf! Try to look for foods that contain unsaturated fats, as these can improve your heart health.
Cholesterol
Cholesterol is a fat-like substance that is an essential building block of your body. However, elevated cholesterol levels can raise your heart disease risk, so try to avoid consuming more than 300 mg per day. However, in recent years, research has shown that dietary cholesterol may not largely contribute to an individual’s blood cholesterol level, so pay attention to developing research in this area.
Sodium
Sodium is the dietary term for salt. While sodium is a crucial nutrient and you should never avoid it completely, it is virtually impossible to consume levels of sodium that are too low. Instead, be sure not to consume too much sodium, which can raise your blood pressure and increase your risk of heart disease. While the Recommended Daily Allowance for sodium is 2,300 mg, many nutritionists recommend consuming a far lower level, closer to 800 mg.
Carbohydrates
Carbohydrates have been much maligned in recent years, but they are essential to maintaining a fuel source in the body. Look for high levels of fiber, which are slower to digest than simple carbohydrates. Fiber-packed foods will keep you full longer and will keep your digestive system in good working order. Try to avoid large servings of sugars, which are simple carbohydrates. Sugars are burned by your body very quickly, causing a peak and crash in your energy levels.
Protein
Protein is a macronutrient that provides your body with a source of amino acids, the building blocks your body needs to repair cells and make new ones. Protein is slow to digest and will keep you full longer than simple carbohydrates. An average person needs about .45 grams of protein per pound of body weight – that’s about 74 grams of protein for a 165 pound person.
Vitamins and Nutrients
Each vitamin and nutrient listed will have a percentage that goes with it. This isn’t the percentage of the food, but rather the percentage of your Daily Recommended Allowance that food fulfills. For instance, in the example above, the label isn’t saying that this food is 10% Vitamin A. Instead, it says that one serving of this food will give your body 10% of the total amount of Vitamin A you need each day.
