How To Read Nutrition Facts Labels

The labeling of food is regulated in the US by the "Food and Drug Administration". Food labeling is required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, drinks, etc. Nutrition labeling for raw produce (fruits and vegetables) and fish is voluntary. We refer to these products as "conventional" foods.

The first place to start when you look at the Nutrition Facts label is the serving size and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods; they are provided in familiar units, such as cups or pieces, followed by the metric amount, e.g., the number of grams.

The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label. Pay attention to the serving size, especially how many servings there are in the food package. Then ask yourself, "How many servings am I consuming"? (e.g., 1/2 serving, 1 serving, or more). For example one serving of macaroni and cheese equals one cup. If you ate two cups it doubles the calories and amount of other nutrients.

Calories provide a measure of how much energy you get from a serving of this food. Many of us consume more calories than they need without meeting recommended intakes for a number of nutrients. The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.) Remember: the number of servings you consume determines the number of calories you actually eat (your portion amount).

General Guide to Calories

* 40 Calories is low

* 100 Calories is moderate

* 400 Calories or more is high

The General Guide to Calories provides a general reference for calories when you look at a Nutrition Facts label. This guide is based on a 2,000 calorie diet. Watching your daily calorie intake is important because eating too many calories per day is linked to being overweight and obese. The nutrients we are getting calories from are:

* Fats
* Carbohydrates
* Protein

"Calories from Fat" section of label shows how many calories from fat are there in ONE serving.

Total Fat - This tell you how much fat is in one serving of this item. It's basically all the amounts of the different types of fat added up. The recommended amount of fat for a 2000 calorie diet is 60 grams per day and again the displayed percentage daily value is based on that value. Since each gram of fat has 9 calories (9 * 60 = 540) this accounts for about 25% of your daily calorie intake.

Saturated Fat - This used to be considered the worst type of fat until the research on trans fat came along. For a regular diet, we should try not to exceed 20 grams of saturated fat per day. For those with high cholesterol and/or a family history of heart disease, less is better. This type of fat is mainly found in animal products but is also present in coconut oil, palm and palm kernel oil. Some studies suggest that plant based saturated fat is not as harmful as animal based, however, more research is needed in this area.

Trans Fat - Although it is a type of unsaturated fat, it is in fact worse for you than saturated fat. It is created by partial hydrogenation of plant oils which changes the molecular structure of the fat to make it more stable in food processing. Ideally we shouldn't consume this type of fat at all but if we do, it is to be counted in the 20 (or less) grams of saturated fat we consume.

These fats are often found in commercially fried foods, some packaged snacks, shortening and margarine or whereever you see partially hydrogenated oil in the ingredients list. Some foods may contain less than 0.5 grams of trans fat per serving and will report 0 but you will still see it in the ingredients list so it's good to check it.

Cholesterol - This it the amount of cholesterol contained in one serving of the item, measured in milligrams. Cholesterol contained in food is a risk factor for heart disease and is contained in some meats, dairy products, egg yolks, and shrimp. For a 2000 calorie diet the daily limit for cholesterol is 250 milligrams.

Unsaturated Fat - Made up of monounsaturated and polyunsaturated fat, it is the healthy type of fat which we need in our diets. The names mono and poly refer to the number of double bonds in it's molecular structure.

Monounsaturated Fat - Unsaturated fat that contains one double bond and is one of the healthiest fats as it helps to lower bad cholesterol (LDL) and raise good cholesterol (HDL). This fat is found in nuts, and plant oils such as canola and olive.

Polyunsaturated Fat - Unsaturated fat that contains more than one double bond and also has been shown to lower bad cholesterol. Omege 3 fat is also a polyunsaturated fat. Some foods that are high in this type of fat are salmon, fish oil, avocados, sesame and sunflower oils.

Total Carbohydrate - The amount of carbohydrates in one serving of the item, measured in grams, that includes the fiber, sugars and starches.

Dietary Fiber - One of the carbohydrates, it is the indigestible part of plants that we eat. Fiber can be divided into two types, soluble and insoluble, both of which help the body in different ways. The recommended total daily intake of fiber is 25 grams. There is no recommended balance of how much to have of each type and most foods don't show the distribution.

Insoluble Fiber - This type of fiber helps to move food along the intestinal tract, and helps to keep us regular. It is found in whole wheat, dark leafy vegetables, fruit skins, green beans and many other vegetables.

Soluble Fiber - Soluble fiber helps to reduce LDL (bad cholesterol) and also helps to regulate blood sugar. Some foods high in soluble fiber are oats, barley, apples, oranges, carrots, beans, and peas.

Protein - Scientifically these are called amino acids and are necessary for survival. There is no standard recommended amount because it is based on weight, age and your physical activity level. Protein is found in meats, fish, eggs, dairy products, nuts, grains, and beans.

Other nutrients listed on nutrition facts labels are and minerals: Sodium, Calcium and Iron, and vitamins: A and C. There are many other vitamins and minerals found in the foods you eat for which recommended daily allowances exist, however, they are not required to be listed on food facts labels.

Understanding the "%Daily Value"

Note that the "%Daily Value" used after the heading on the right side of the label refers to the Footnote in the lower part of the nutrition label, which tells you what percent of daily requirements for particular nutrient provides one serving of food based on a 2,000 calorie diet.

Footnote section of the label, is indicating calculated values of daily intake for 2000 and 2500 calorie diets. On every nutrition facts label you may find the statement: "Percent Daily Values are based on a 2000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs"

This statement must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn't change from product to product, because it shows recommended dietary advice for all Americans--it is not about a specific food product.