Understanding Food Labels

Understanding Food Labels: Your Guide to Smarter Choices

When you're at the supermarket, knowing how to read a food label is a key skill for healthy eating. A food label, officially called the Nutrition Facts panel, is a legal document on every packaged food item. It tells you exactly what is in the food, helping you make informed decisions.

The first thing to look at is the serving size and servings per container. This is the foundation of the label. All the information that follows is based on a single serving. For example, if a bag of chips says "2 servings per container," and a serving has 150 calories, eating the whole bag means you consume 300 calories. Don't be tricked by packages that look like a single serving but are actually more!

The Core Nutrients and Daily Value

The main section of the label lists calories and key nutrients.

• Calories are a measure of energy. The label shows the total calories per serving, as well as the calories from fat.
• Fat: This includes total fat, and then breaks it down into saturated fat and trans fat. Saturated fat can raise your blood cholesterol, and trans fats are created by adding hydrogen to vegetable oils. It's important to limit these unhealthy fats.
• Cholesterol and Sodium: Along with saturated fat, cholesterol amounts are important for anyone concerned about heart disease. Sodium is the amount of salt in the food. Too much sodium can also lead to heart disease and stroke.
• Carbohydrates: These are split into two categories: complex carbohydrates (dietary fiber) and simple carbohydrates (sugars). You want to eat more complex carbs and fewer simple carbs. The label also lists Added Sugars, which is very helpful for identifying foods with extra sugar.
• Dietary Fiber: Fiber consists of complex carbohydrates that cannot be absorbed by the body. It aids digestion and can help lower blood cholesterol.
• Protein: This is a key macronutrient for building muscles and body tissue. The label doesn't specify a daily guideline because the amount of protein you need depends on your individual needs and activity level.
• Vitamins and Minerals: This section lists vitamins and minerals that the company is required to show, and some that they voluntarily share.

One of the most useful parts of a food label is the Percent Daily Value (%DV). This column shows you how much of a specific nutrient a serving provides compared to a standard 2,000-calorie daily diet. A general rule is:

• 5% DV or less is a low source of that nutrient.
• 20% DV or more is a high source.

Use the %DV to quickly see if a food is high in things you want less of (like sodium and saturated fat) and high in things you want more of (like fiber and vitamins).

The Ingredients List

Below the main nutrition panel, you will find the ingredients list. Ingredients are always listed in order of weight, from most to least. The first ingredient is the one that makes up the largest part of the food. This is a great way to check for added sugars, unhealthy oils, or any ingredients you may need to avoid due to allergies or medical conditions.

Comprehension Questions

Answer these questions about the article "Understanding Food Labels."

1. What is the main difference between "serving size" and "servings per container"?
2. What does the %DV tell you, and how can you use it to make quick decisions?
3. Why are "saturated fat" and "trans fat" unhealthy?
4. According to the article, what are the two types of carbohydrates and which one should you eat more of?
5. Why is the ingredients list a great way to check for unhealthy ingredients?
6. Besides nutrition, what two other important pieces of information are on the food label?