Nutrition labels are essential tools for making informed food choices, yet many people find them confusing. Understanding how to read these labels can help you make healthier decisions about what you eat.
Serving Size: The Foundation
The serving size is perhaps the most important element on a nutrition label. All the nutritional information listed is based on this serving size. Many packages contain multiple servings, so it's crucial to adjust your calculations accordingly.
Understanding Calories
Calories measure how much energy you get from a serving of food. The number of calories you need depends on your age, sex, height, weight, and physical activity level. Generally, 2,000 calories per day is used as a reference for nutrition labeling.
Key Nutrients to Watch
When reading nutrition labels, pay attention to these important nutrients:
- Saturated and Trans Fats: These should be limited as they can raise cholesterol levels.
- Sodium: High sodium intake is linked to increased blood pressure in some people.
- Added Sugars: Limiting added sugars can help maintain a healthy weight.
- Fiber: Most people don't get enough fiber, which is important for digestive health.
- Protein: Essential for building and repairing tissues in your body.
The Percent Daily Value
The Percent Daily Value (%DV) shows how much a nutrient in a serving contributes to a daily diet. As a general guide:
- 5% DV or less is considered low
- 20% DV or more is considered high
Conclusion
Learning to read nutrition labels is a valuable skill that can help you make healthier food choices. Take time to compare products and look beyond marketing claims on the front of packages.