Reading and understanding food labels is an important skill for a healthy lifestyle and in ensuring that we maintain a healthy weight. We should be able, through the reading of labels on the food we purchase, to make wise choices in the quantity and the quality of the foods we eat.
The blue portion on the label shown above tells us the serving size and the number of servings in the container. It includes the mass of the food in one serving in grams. One pound is 453.6 grams.
The calories listed in the red portion of the label tell us how many calories are contained in one serving. This can help us plan our meals so that we consume the predetermined number of total calories daily that we need to maintain our desired weight.
The yellow portion of the label tells us how much of each macro- and micronutrient is contained in each serving, measured in grams. This is important, because we should limit fats, sugars, and salt in the diet to prevent cardiovascular disease.
But food labels make it easy for us, because the purple portion tells us what percentage of our Daily Values are provided by one serving of the food. Daily values are the amount of a nutrient that is recommended as a part of a healthy 2000 cal diet. This value will change based on your age, body habitus and activity level. Once you know what percentage of the nutrient you have already consumed in a particular food, you know how much more of that nutrient it is still safe to consume for the remainder of the day.
Total sugars and trans fats do not have a percentage daily value, because these have not been established. In general, we should avoid added sugars and trans fats as much as possible. It is important to note that the percentage shown is the percentage of the nutrient needed for the whole day, not percentage found in a serving of the food in question.
In short, make it a habit to read labels whenever shopping for food. This simple exercise will make you more health conscious and provide benefit for years to come.
For more information visit: https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label