Getting the FACTS
Reading the nutrition facts can be hard, figuring out what it all means can be even harder. I have broken down a basic nutrition fact label for better understanding. However if you want to know and learn the play by play, line by line, and picture by picture. Please click the link at the very bottom and attach to your favorites.
The serving size tells you the size of each serving. It could be a number or a common measurement. For example, one serving of chicken noodle soup is 1/2 cup.
With one serving size being 1/2 cup in this example that would mean 1/2 cup would be 60 calories and of those calories 15 of them come from fat. To figure out the percent of fat to know whether it is low-fat. Take the calories from fat and divide by calories. Example; 15/60=25% of those calories are fat calories. Low fat is defined as less than 3 grams of fat per serving. The label shows the amounts in grams (g) or milligrams (mg.)
The percentage of the daily value measures the amount of the particular nutrient in the food against the amount of that nutrient an average person is supposed to have in one day. This information is based on a 2,000 calorie per day diet.
Not all food products have the above portion but this is a reminder of what you are to take in based on a 2,000-2,500 calorie a day diet. Use this to your benefit, look at it often to make sure you are keeping yourself in line with what you should be eating.
*Limit your sugar intake as those are empty calories.
*Look at the types of fat used. Does it contain saturated fat and/or trans fat?
*If the product contains grains, look for the word “whole” as in whole wheat flour. Oats, corn and rye are healthy grains as well.
*Look for foods high in fiber. Whole grains contain large amounts of fiber.
For more information and examples of how to read nutrition facts labeling please refer to the link below: