Navigating the world of food labels can be confusing, but understanding them is essential for making healthier choices. From calories and fat content to added sugars and daily values, these labels contain important information about what’s in the food you’re buying. Here’s a simple guide to help you decode nutrition facts and shop with confidence. Always consult a medical professional or registered dietitian before making significant changes to your diet or health plan.
Serving Size
The serving size on a food label tells you how much of the product counts as one serving. All nutritional information on the label is based on this amount. Be mindful, as consuming multiple servings increases your intake of calories, sugar, and other nutrients.
Calories
Calories indicate the energy you’ll get from one serving. It’s essential to balance calorie intake with your daily energy needs. Monitoring calories can help with weight management, but it’s also crucial to consider the nutritional quality of those calories, not just the number.
Percent Daily Values (%DV)
The %DV shows how much a nutrient in one serving contributes to a 2,000-calorie daily diet. A %DV of 5% or less is low, while 20% or more is high. Use this to gauge whether a food is high or low in essential nutrients like vitamins or fats.
Total Fat
This section breaks down the types of fat: saturated, trans, and unsaturated. Saturated and trans fats should be limited, as they increase heart disease risk. Choose foods with healthy unsaturated fats, such as those from nuts and olive oil, for better overall nutrition.
Cholesterol
High cholesterol intake can contribute to heart disease. Food labels list cholesterol content, helping you manage your daily limit (300 milligrams or less). While not all cholesterol is harmful, it’s wise to consume in moderation, especially from animal-based and processed foods.
Sodium
Sodium levels on labels indicate how much salt is present in a serving. High sodium intake is linked to high blood pressure. Aim for no more than 2,300 milligrams per day. Checking sodium content helps you make heart-healthy choices, especially with processed and packaged foods.
Total Carbohydrates
This section includes fibre, sugars, and starches. Fibre is beneficial for digestion, so choose foods high in dietary fibre. Watch out for added sugars, which can contribute to weight gain and health issues. Understanding carbohydrate breakdown helps you manage energy levels and overall health.
Added Sugars
Food labels now list added sugars separately from natural sugars. Added sugars are those not naturally occurring in foods and should be limited to reduce the risk of obesity, diabetes, and heart disease. The American Heart Association recommends no more than 25-36 grams per day.
Protein
Protein content is listed per serving, and it’s essential for muscle repair and overall body function. Consider your dietary needs, as athletes or those building muscle may require more. Choose lean protein sources like chicken, tofu, or beans for a healthy balance.
Vitamins and Minerals
The label highlights key vitamins and minerals, such as Vitamin D, calcium, iron, and potassium. These nutrients are essential for bone health, oxygen transport, and electrolyte balance. Aim for foods high in these beneficial nutrients to support your body’s functions and prevent deficiencies.