Here's how to make sense of those tricky food-labeling terms
The following label-building skills are intended to make it easier for you to use nutrition labels to make quick, informed food choices that contribute to a healthy diet. The secret to reading a food label is knowing what to look for. If you understand the label lingo, it's not so difficult to make the healthiest purchases.Serving Size and Number of Servings Per Container
This information is critical to understanding everything else on the label. My daughter was horrified when she realized that the ice-cream sandwich she regularly ate had twice the calories she thought it did. Her confusion arose because some manufacturers take what most of us would consider a single-serve container and call it two servings, hoping the numbers on the label will look better to consumers.Fat
Fat has more calories per gram than carbs or protein, and all fats have 9 calories/ gram. Choose unsaturated fats whenever possible, and limit foods with saturated and trans fats (also called trans fatty acids). Manufacturers are required to list the amount of trans fat per serving. Look for terms such as "partially hydrogenated"or"hydrogenated," which indicate the product contains trans fats.Sodium per serving
Sodium should be restricted to 2,300 mg per day (that's less than 1 teaspoon of salt) for healthy adults, and 1,500 mg for those with health problems or family histories of high blood pressure. To reduce your sodium intake, choose less processed foods.% Daily Value (% DV)
This reflects the percentage of a certain nutrient that the food supplies, based on a 2,000 calorie diet. It gives you a rough idea of the food's nutrient contribution to your diet. The nutrients highlighted in the % DV are a partial list, limited to those of concern to the typical American.Calories
Despite all the talk about carbs and fat, calories are what counts for weight control. So the first thing to look for on a label is the number of calories per serving. The FDA's new Calories Count program aims to make calorie information on labels easier to find by putting it in larger, bolder type.Sugar
No daily reference value has been established for sugars because no recommendations have been made for the total amount to eat in a day. Keep in mind, the sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink. Check the ingredient list for specifics on added sugars.Protein
A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed. Current scientific evidence indicates that protein intake is not a public health concern for adults and children over 4 years of age.Dietary Fiber
It helps fill you up, and you need at least 25 grams daily. To be considered high in fiber, a food must contain least 5 grams per serving. A diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease.Nutrients
Eating enough of these nutrients can improve your health and help reduce the risk of some diseases and conditions. For example, getting enough calcium may reduce the risk of osteoporosis, a condition that results in brittle bones as one ages. Look at the amounts circled in red in the footnote--these are the Daily Values (DV) for each nutrient listed and are based on public health experts' advice. DVs are recommended levels of intakes. DVs in the footnote are based on a 2,000 or 2,500 calorie diet. Note how the DVs for some nutrients change, while others (for cholesterol and sodium) remain the same for both calorie amounts
Why Read
the Label?
Read the label to help choose foods that make up a healthful diet. Eating a healthful diet can help reduce your risk factors for some diseases. For example, too much saturated fat and cholesterol can raise blood cholesterol. Too much sodium may be linked to high blood pressure. High blood pressure is a risk factor for heart attack and stroke.