| Food Labels - Learn How to Read Nutrition Facts Labels | |
| In order to make healthy decisions when you shop for foods, you need to understand all the information on food labels. Here's how to read a Nutrition Facts Label: |
Nutrition Facts - Calories, Fat, Carbohydrates, and Protein
The next section of the Nutrition Facts food label contains information about calories, fat content, amount and types of carbohydrates, and amount of protein. The label shows the amounts in grams (g) or milligrams (mg) and it gives us the percentage of the daily value needed for each of these nutrients. This is based on a 2,000 calorie per day diet, so it won't be exactly right for everybody, but will give you an idea of how the food item will fit into your energy nutrient needs.
When you look at this part of the Nutrition Facts label, you need to make a mental note of how these nutrients fit into your diet and meal planning. These Daily Value Percentages are based on the USDA's suggestions that your diet be made up of 50 percent carbohydrates, 30 percent fats, and 20 percent protein. If you are on a low carb diet or a low fat diet, these percentages won't work for your diet, and you will have to do the math yourself.
Notice that sodium information is located here rather than with the other minerals down lower on the Nutrition Facts label. Sodium has been linked to high blood pressure and since so many people eat way too much sodium, this information is displayed prominently. In the chicken noodle soup Nutrition Facts food label above, you can see that one serving of condensed chicken noodle soup has 37 percent of our daily need for sodium. If you eat the whole can of soup, you would get almost all of your sodium need for the whole day, around 92 percent.
This part of the Nutrition Facts label also contains information on fiber. Fiber is a type of carbohydrate that we cannot digest and we need it for healthy bowel function and normal cholesterol and blood sugar levels. You can see from our example, chicken noodle soup from a can doesn't contain much fiber.
The amount and types of fats are shown on this part of the label as well. Trans fat numbers were the most recent addition and should always be close to zero no matter how much fat you eat in a day. Now, let's look at vitamin and mineral content.
Introduction | Serving Information | Calories, Fats, Carbs and Protein | Vitamins and Minerals | Suggested Daily Requirements
More Nutrition and Nutrition Facts Food Label Resources:
Calorie Need and Nutrition Guides
The Food Label
A Food Labeling Guide
Figuring Out Food Labels
Reading Food Labels
