Title: Cracking the Code: A User-Friendly Guide to Deciphering Nutrition Labels
Decoding nutrition labels doesn't have to be a complex task. Learn to read them effectively for smarter food choices, focusing on key terms and tips for a nutrient-dense and balanced diet.
Expert advice often boils down to simply: "Just read the label!" However, the recent transformation of nutritional labels and confusing ingredients lists can make sense of them as difficult as mastering college biology textbooks.
But don't let this deter you. By paying attention to a few specific aspects, you can easily determine if a food will add nutritional goodness to your day or not. Here's what you should focus on:
Understanding food labels
Common nutrition terms
The Food and Drug Administration (FDA) regulates the terms used on food labels. Be on the lookout for terms like:- Calorie-free- Low calorie- Reduced calorie/fat- Fat-free- Low fat- Low sodium- Very low sodium- Low cholesterol- Sugar-free- High fiber
Serving size
Begin by checking the serving size. Before indulging in that bag of chips or box of cereal, see how many servings constitute the whole package. Knowing this will ensure you're aware of the actual calorie and nutrient count per serving.
Nutritional labels can be deceiving, and multi-serving packages, like bags of potato chips or large boxes of cereal, can make it easy to forget how many servings you've already consumed.
Calories
You're likely already familiar with the big, bold calorie count. While this figure matters, be aware of where those calories come from. "A healthy snack bar might have as many calories as a candy bar," explains Rania Batayneh, MPH, a nutritionist, and author of The One One One Diet.
Serving size and how the calories are distributed amongst various nutrients should also be considered. "If you see 150 calories on the label but munch down the entire 4-serving box, you may end up consuming more calories than you intended," warns registered dietitian Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU.
Percent daily value
This percentage indicates how much of a particular nutrient you're getting in one serving. A general guide could be:
- 5% or less is considered low
- 20% or more is considered high
Key nutrients
Here's how to interpret two notable sections of the nutrition label:
Fats
The label lists total fat, saturated fat, and trans fat. While you need some fat for various bodily functions, saturated and trans fat should be minimized.- Saturated fat is often found in fatty meats and dairy products and can boost heart disease risk- Trans fat is added to processed foods to improve taste and shelf life and increases bad cholesterol (LDL)
Limiting foods with hydrogenated oil, which is a common ingredient in trans fat, is advisable.
Cholesterol
Consuming too much cholesterol can raise your risk of heart disease, which is why it's recommended to choose foods with less cholesterol. You can find cholesterol in animal products, like meat, dairy, eggs, and butter.
Sugar
Added sugar
Look out for the new nutrition label facelift which separates added sugar and total sugar (natural plus added sugar). Be aware that added sugar can take many forms, like high fructose corn syrup or ingredients ending in "ose."
Artificial sweeteners may not appear in the total sugar grams if they're zero-calorie and listed separately.
Natural sugar
Natural sugar can be found in foods like milk, fruit, and honey. While it's generally less harmful, consuming large amounts can still contribute to negative health effects.
Sodium
Sodium is an essential nutrient, but most Americans consume far more than the recommended daily limit. To maintain healthy blood pressure, aim to get less than 2,300 mg daily. Processed and packaged foods are often high in sodium, so be mindful when choosing snacks or meals.
Focusing on important nutrients
Fiber
Fiber aids in proper digestion and won't spike blood sugar. Try to consume foods with at least 4 grams of fiber in grains and 3 grams of fiber in packaged snacks or breads.
Takeaway
Decoding nutrition labels may seem complicated, but a few essential details can make the process much simpler. By looking at serving sizes, calories, percent daily value, fats, cholesterol, sodium, and sugar, you can make informed food choices. It's also important to be aware of common nutrition terms and their meanings.
Despite the complexity of deciphering nutritional labels, focusing on key terms can simplify the process. Paying attention to serving sizes, calorie distribution, and percent daily value of nutrients can help determine if a food is nutrient-dense or not. Moreover, understanding the significance of fats, cholesterol, sugar, sodium, and fiber can enhance your food choices. By focusing on these aspects, you can make informed decisions about the food and food benefits, striving for a balanced diet that includes other nutrition sources and dense nutrients.
