Basics of the Nutrition Label

Nutrition labels may seem confusing but the information is pretty straight forward if you know how to interpret it. Here is an easy summary of things to look for:

1)At the top of the “Nutrition Facts” box, look at the serving size, this is important because serving size can make a high calorie item seem lower calorie or show a package is intended for multiple servings.

2)Scanning down, calories shows how many calories there are in the serving size above, keep snacks to 2 per day 100 – 150 calories each

3)Fats are listed next. Saturated fats should be limited, 2g or less. Transfats should be completely avoided but even it the label shows 0% transfats may still be in the ingredients as fractionated or partially hydrogenated oils.Poly and Mono unsaturated fats are “good” fats but are still high in calories.

4)Cholesterol & Sodium should also be limited; no more than 300mg of cholesterol is recommended per day and approx 2000mg of sodium or the amount in one tsp. of salt is the daily maximum.

5)Scan the Carbohydrates. Fiber and Ingredients simultaneously. If I see something has a lot of carbs I look to see if it also is high in fiber - 5g or more – and what is listed in the ingredients. If sugar (fructose, glucose, dextrose, corn syrup) is listed in the first 5 or so ingredients the product is most likely high in carbs in the form of sugar instead of fiber. Look for 100% whole wheat or other 100% whole grain ingredients for “good carbs”.

6)Protein shows the amount of total protein the food contains measured in grams. A high protein food that is also low fat is a preferred source.

There are many great easy to understand sources of nutrition label information, here’s one:
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm