Mr.Food : Health - Understanding Nutrition Facts Labels

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Understanding
Nutritional Labels

“Thank goodness for the standardization of nutrition facts on all our food packaging. Without it, how would we ever know what’s good for us and what’s not? With these tips, nutrition facts sure are easier to understand.”

One of the best ways we can eat smart is simply by reading the labels on food packages when we go shopping. I can't stress this enough. Read food labels completely and carefully and, if you have any questions about particular foods, ask your physician or dietitian.
Just mouse over the words on the Nutrition Facts label below to learn more about each term.

Confused by labeling on food packages? We've got the low-down on the meaning of food terms like fat, sugar, sodium and so much more.

Vitamins & Nutrients:
These are essential nutrients needed for disease prevention and to promote good health. The goal is 100% each day for each nutrient. Only two vitamins, A and C, and two minerals, calcium and iron, are required to be listed on food labels. Food companies may voluntarily list others and, if they do, make that information work for you!

Sugars:
This value refers to both natural sugars and added sugar, but you need to look on the ingredients list panel to determine the type of sugar. The sugar value is included in Total Carbohydrate.

Dietary Fiber:
This value is included in and listed under Total Carbohydrate. Try to eat at least 25 grams of fiber every day.

Total Carbohydrate:
The value for total carbohydrate includes the starches, sugars, and dietary fiber in a serving. If you have diabetes, the total carbohydrate in your diet is an important part of blood sugar control.

Sodium:
We call it salt, the label says sodium. Try to keep your sodium intake to no more than 2,400 milligrams per day.

Cholesterol:
Try to keep cholesterol intake to less than 300 milligrams per day.

Saturated Fat:
The value for saturated fat is included in Total Fat. A high intake of saturated fat is associated with the risk of heart disease and certain cancers.

% Daily Value:
This percentage indicates how much of your daily requirement for the nutrient you get from one serving of the food. For fat, saturated fat, cholesterol, and sodium, choose foods with a low % DV. For fiber, vitamins, and minerals, the goal is 100 percent each day.

Total Fat:
Try to keep fat intake at 30 percent or less of total calories. If you’re eating about 2,000 calories a day, that’s 65 grams of fat per day (1 gram of fat = 9 calories).

Calories From Fat:
Choose foods with a big difference between total calories and calories from fat.

Servings Per Container:
Again, the servings are just a guideline of what is considered average. This number should be adjusted depending upon your personal dietary needs.

Serving Size:
This is what is considered to be standard for the item. You may find that your serving size fluctuates quite a bit depending upon how small or large a serving you and your family eat of a particular item. Please be realistic here and remember that portion control is a big factor in weight management.