How To Read A Nutrition Facts Label
Check the Nutrition Facts Label
Check the ingredient list
1) Check serving size and servings per
container. Many products contain
mul0ple servings.
2) Check Calories and calories from fat
and limit high fat foods. Look for items
where the calories from fat are less
than 20% (Mul0ply the calories by 20%
and make sure the calories from fat
are less than that number)
3) Check the sodium and limit high
sodium foods. Look for foods where
the sodium is no more than the
calories known as a 1:1 ra0o (1mg
sodium for every calorie per serving).
Condiments can have a 4:1
sodium:calorie ratio
4) Ignore the % Daily Value. These
numbers do not directly apply to
anyone specifically and are based on
the RDA's from 1968.
5) Avoid saturated fats (animal fats),
tropical oils (coconut, palm and palm
kernel oil), hydrogenated fats and
margarine and shortening.
6) Avoid foods with added sugars in the
first 3 ingredients (honey, cane juice,
agave, etc.)
7) Make sure any grain is whole grain.
Whole grains are rich in nutrients and
fiber.
Understanding Labels Can Help You To Make Wise Food Choices
The Nutrition Facts label helps you determine the amount of calories and nutrients in one serving of food. This information is
important in determining whether you’re eating a healthy diet. You should read the Nutrition Facts Label as well as the
ingredients list of every product. Match the number on the front with the description to learn more.
1) Look at the serving size, especially how many servings are in the entire package. Many serving sizes listed on packages are
unrealistically small and many products contain multiple servings.
2) Make your calories count and choose foods lower in fat. Higher fat foods are higher in calories and calorie density. In addition,
eating too much fat, saturated fat, and trans fat may increase your risk of certain chronic diseases, like heart disease, some
cancers, or high blood pressure. Limiting total fats to 20% and avoiding any unhealthy fats in the ingredients is the best way to
avoid unhealthy fats
3) As a general rule, make calories to sodium a 1:1 ratio. If one serving has 130 calories per serving, it should have no more than
130mg of sodium per serving. Condiments can have a 4:1 Sodium:Calorie ratio 1 teaspoon of salt equals 2200mg of sodium.
4) While designed to be helpful, the % Daily Value is based on the Recommended Dietary Allowances of 1968 and do not apply
specifically to anyone. In addition, they do not distinguish between nutrients that occur naturally or that were added through
enrichment of fortification. While we need a certain amount of nutrients, more is not always better. A Whole Foods, Plant Strong,
lower fat diet is a nutrient dense diet.
5) Eating too much fat, saturated fat, trans fat may increase your risk of certain chronic diseases, like heart disease, some cancers,
or high blood pressure. Limiting total fats to less than 20% and avoiding any unhealthy fats in the ingredients is the best way to
avoid unhealthy fats and reduce your risk for many diseases.
6) The Nutrition Facts Label does not distinguish between sugars that occur naturally in foods and the refined, processed and
concentrated sugars that have been added. Ingredients are listed in descending order of weight. Therefore, the best way to limit
the intake of added sugars is to check the ingredients and avoid any added sugars in the first 3 ingredients
7) Whole grains are a rich source of nutrients and fiber. However, most people consume less than 1 serving per day. Look for
whole grains like whole wheat or whole grain corn. Wheat flour, without the word whole, is just refined flour. In addition, grains
listed as rolled (i.e., oats), stone ground (i.e., corn) and cracked (i.e., wheat) are also whole grains.