Decoding food labels without the stress
Deciphering food labels can be overwhelming, but with the right knowledge, it doesn't have to be stressful. By understanding the information provided on food labels, you can make informed decisions about the products you consume. Let's break it down step by step.
What is a Serving Size?
The serving size on a food label is a key piece of information. It tells you the amount of food that the nutrition information is based on. Pay attention to the serving size to ensure you are accurately tracking your nutrient intake.
How to Interpret % Daily Value
The % Daily Value (%DV) on a food label indicates how much of a specific nutrient one serving of the food provides in relation to the daily recommended amount. For example, if a food item has 10% DV of calcium, it means that one serving provides 10% of the calcium you need for the day based on a 2,000 calorie diet.
Understanding Nutrients to Limit
Foods labels also highlight nutrients to limit, such as saturated fat, sodium, and added sugars. These are nutrients that should be consumed in moderation to maintain a healthy diet. Keep an eye on these values and opt for products with lower amounts of these nutrients.
Ingredients List Breakdown
The ingredients list on a food label provides valuable insight into what the product contains. Ingredients are listed in descending order by weight, with the main ingredient listed first. Be wary of products with long lists of ingredients, especially if they contain unfamiliar or unpronounceable items.
Decoding Health Claims
Food labels often feature health claims like "low-fat," "organic," or "gluten-free." It's essential to understand the meaning behind these claims to make informed choices. For example, a "low-fat" label indicates that the product contains 3 grams or less of fat per serving.
By familiarizing yourself with these key aspects of food labels, you can navigate the grocery store aisles with confidence. Remember to compare similar products, consider your dietary needs, and prioritize whole, nutrient-dense foods for optimal health.
