Food labels tell you what there is for nutrition in each food item you buy. It will help you buy healthier foods, and lead a healthier lifestyle.
Serving Size 1 cup|
Servings Per Container 2
|Calories 200||Calories from Fat 110|
|Total Fat 12g||18%|
|Saturated Fat 4g||16%|
|Trans Fat 5g|
|Polyunsaturated Fat 2.5g|
|Monounsaturated Fat 9g|
|Total Carbohydrate 7g||3%|
|Dietary Fiber 2g||8%|
|Total Sugars 1g|
|Incl. 0g Added Sugars||0%|
|*Percent Daily Values are based on 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.||Calories: 2,000 2,500|
|Total Fat |
|Less than 65g 80g |
Less than 20g 25g
Less than 300mg 300mg Less than 2,400mg 2,400mg 300g 375g 25g 30g
SIMPLE STEPS FOR READING A FOOD LABEL
1)Check the serving size, as many food items you buy will be more than 1 serving. If the food you choose has 2 servings, and you consume everything that is in the package, then you are consuming double of each item listed on the label.
2) Look at calories/serving and calories from fat/serving , as this tells you how much energy you get from the package. Least ignored. Not all calories are created equal.
3) The nutrients listed first are nutrients that are typically eaten in adequate amounts, often overconsumed in a Western diet. They are total fat, cholesterol, and sodium.
4) The next group of nutrients are not typically consumed enough, in the Western diet because of all the highly processed, convenience foods. Those are: dietary fiber, vitamin A ( which is an antioxidant), vitamin C, calcium, iron, and dietary fiber, to name a few. Some other vitamins you may see are vitamin D, vitamin E, Magnesium (which is part of over 300 reactions in the body), riboflavin, and potassium
5) The Footnote, which is on the bottom of the nutrition facts label. This shows the percent needed on a 2,000 calorie diet, and 2,500 calorie diet, according to the FDA. (3)
*In attempts to make food seem healthier, some food manufacturers decrease serving size.
*Daily needs are different, depending on your activity level
*Unsat- plant based
*Avoid non fats or low fat products as manufacturers use added sugar or salt to compensate
*Natural nutrients, but some are synthetic
NOT ON A FOOD LABEL
-%DV of only 4 nutrients, even though the body needs many others
-Doesn’t distinguish btwn synthetic nutrients and naturally occurring nutrients
-Doesn’t distinguish between complex and simple sugars
-Doesn’t include unsaturated fat
-Doesn’t distinguish between HDL and LDL cholesterol
-Doesn’t say if the product has been genetically modified, or how it was processed or refined
-Doesn’t say if there are pesticides, herbicides, heavy metals, or toxic minerals
DETAILS ABOUT EACH MACRONUTRIENT GROUP
Carbohydrates: sugar, starch, and dietary fiber
-Sugar and starch raise you blood sugar
-Buy foods with at least 3 to 4 grams of fiber per serving (1)
-The most important source of fiber comes from veggies, fruits, beans, legumes, and whole-grain breads
Fat: saturated fat, polyunsaturated fats, monounsaturated fats, trans fats
-Saturated fats: found in meats, whole-fat dairy products, baked goods
-Polyunsaturated fats: omega-3 and omega-6; (2)found in fish, nuts, seeds, vegetable oils
-Monounsaturated fats: omega-9; found in olive oils
-Trans fats: found in fried foods and baked goods. Trans fats were ruled unsafe to eat by the FDA in 2015, giving companies three years to phase out. (4) Protein:
-Comes from the Greek word “protos”, meaning first element
-Essential for repair and growth of all living cells in the body,
-Made from amino acids which are the “building blocks” of life (5)
- 1) https://medlineplus.gov/ency/patientinstructions/000107.htm
- 2) https://www.uccs.edu/Documents/healthcircle/pnc/health-topics/Omega-3_6_and_9_Fats.pdf
- 3) https://www.fda.gov/food/labelingnutrition/ucm274593.htm
- 5) https://www.eufic.org/en/whats-in-food/article/the-basics-protein.
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