Nutrition Labels
Navigating the aisles of the grocery store can be overwhelming, especially when you’re trying to make healthy choices for you and your family. One of the best tools at your disposal is the nutrition label but understanding it can be a challenge.
Using the Nutrition Label above, answer the following questions:
1. What is the serving size?
2. What is the calorie amount per serving?
3. How much fat is in one serving?
4. How many carbohydrates are in one serving?
5. What percentage of your daily value of Vitamin C are in this serving
6. How many grams of sugar are in this serving?
Serving Sizes and Servings per Container
The first thing to look at on a nutrition label is the serving size and the number of servings per container. This information is crucial because all the other values on the label are based on these serving sizes. It’s important to compare the serving size listed on the label to the amount you actually eat to ensure you’re getting the right amount of nutrients.
Keep in mind the percentages are based on a 2,000 calorie diet.
Understanding Calories and Nutrients
Next, take a look at the calorie count and the amount of nutrients in the food. Pay attention to the “% Daily Value” (%DV) column, which tells you how much of a particular nutrient one serving of the food provides based on a 2,000-calorie diet. Aim for foods that are lower in saturated fat, trans fat, cholesterol, and sodium, and higher in fiber, vitamins, and minerals.
Understanding Nutrient Claims on packaging
Nutrient content claims on food packaging can be confusing. Phrases like “low-fat,” “high-fiber,” or “reduced-sugar” can make a product sound healthier than it actually is. Look beyond these claims and focusing on the actual nutrition label to determine the healthfulness of a food. For example, foods labeled as “low-fat” or “reduced-fat” may be higher in sugar or sodium to compensate for the lack of fat. It’s also important to pay attention to serving sizes, as some packages contain multiple servings despite appearing to be a single serving.
Added Sugar
Added sugar, often referred to as “free sugars” in dietary guidelines, is any sugar added to food or drinks during processing or preparation. This includes sugars added to foods by manufacturers, cooks, or consumers, as well as sugars naturally present in honey, syrups, fruit juices, and fruit juice concentrates. These sugars contribute to the overall calorie content of a food but provide little to no nutritional value. On the other hand, natural sugars are sugars that are naturally present in foods, such as fructose in fruits and lactose in milk. While natural sugars also contribute to the calorie content of foods, they are accompanied by other nutrients, such as fiber, vitamins, and minerals, which can make them a healthier choice compared to added sugars.
Learn more: Use My Sugar Calculator
