How to read Nutritional Fact Labels

How to read Nutritional Fact Labels

Nutritional labels are an essential tool for anyone who is looking to maintain a healthy diet. They provide important information about the nutrients and ingredients in a particular food product, helping you make informed decisions about what you eat. In this post, we will guide you through how to read nutritional labels so that you can make informed decisions about what you’re eating.

What are nutritional labels?

Nutritional labels, also known as nutrition facts labels, provide information about the nutrients and ingredients in a particular food product. They are usually found on the back or sides of packaged foods and include information about the number of calories, the amount of fat, carbohydrates, protein, and fiber in a serving, as well as information about vitamins and minerals.

Where to find nutritional labels?

Nutritional labels are usually found on the back or sides of packaged foods, and they are often easy to spot. They are required by law on most packaged foods, including snacks, canned goods, frozen foods, and many others. If you’re shopping for fresh produce, you won’t find nutritional labels, but you can usually find information online or through a nutrition app like EatWell.

What kind of food items have nutritional labels?

Nutritional labels are required on most packaged foods, including but not limited to:

  • Snacks (chips, crackers, popcorn, etc.)
  • Canned goods (soup, vegetables, etc.)
  • Frozen foods (meals, vegetables, etc.)
  • Drinks (sodas, juice, energy drinks, etc.)
  • Baked goods (bread, cookies, etc.)
  • Dairy products (milk, cheese, yogurt, etc.)
  • Meat and poultry products (chicken, beef, etc.)

How to read nutritional labels?

Now that you know where to find nutritional labels and what kind of foods they are found on, let’s talk about how to read them. Here are some tips to help you decipher nutritional labels:

  • Check serving size: The serving size is the amount of food that the nutrition information is based on. Make sure you’re comparing similar serving sizes when looking at different products.

  • Look at calories: The number of calories in a serving of the food is listed under “calories.” This can help you understand how much energy you will get from the food.

  • Check for fat: There are different types of fat, some good and some bad. Look for unsaturated fats, such as those found in nuts, seeds, and fish, and avoid saturated and trans fats, which can increase your risk of heart disease.

  • Check for sodium: Sodium can raise your blood pressure, so it’s important to keep an eye on how much you’re consuming. The recommended daily intake for sodium is 2,300 milligrams or less.

  • Check for sugar: Sugar can be a hidden ingredient in many foods, even those that don’t taste sweet. Look for added sugars, such as high-fructose corn syrup or sucrose.

  • Look for vitamins and minerals: Nutritional labels often list the percentage of your daily value for vitamins and minerals. Aim for foods that are high in vitamins and minerals, especially those that are important for your health, such as calcium and vitamin D.

By paying attention to these numbers, you can make informed decisions about what you eat. With a little practice, reading nutritional labels will become second nature, and you’ll be able to make healthier choices that will help you maintain a healthy lifestyle.