Grocery, nutrition label, shopping, NYC
09 Oct
Food, Food allergies, Macronutrients, Micronutrients, Nutrition, Nutrition Label, NYC

How to Read a Nutrition Facts Label: A Simple Guide

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From shopping at Costco for your weekly groceries to picking up a few items at a neighborhood market in NYC, you’ll see Nutrition Facts labels on many of the foods you buy. But have you ever looked at a label and wondered what all the numbers and percentages actually mean? Learning how to read a Nutrition Facts label can help you better understand the foods you eat and make more informed choices when grocery shopping. 

The Nutrition Facts label provides helpful information about serving sizes, calories, and nutrients like protein, fiber, sodium, and added sugars. Understanding these details can help you compare similar products and learn more about the foods you eat. You don’t need to understand every number or spend extra time analyzing every label. Learning a few key sections can help make grocery shopping feel less overwhelming and help you make informed choices that fit your needs.

Start With the Serving Size

The first thing to look at is the serving size. The serving size tells you how much of the food the Nutrition Facts information applies to. It is important to remember that the serving size is not necessarily the amount you should eat. For example, a package may contain two servings even though you may eat the entire package. If you eat more than one serving, you will also be consuming more of the calories and nutrients listed on the label. 

Understanding serving sizes is an important first step in learning how to read a nutrition facts label because the information on the package is based on the serving size listed.

What Calories Tell You on a Nutrition Facts Label 

Calories tell you how much energy one serving provides. Calories can be helpful when comparing similar foods, but they are only one part of the Nutrition Facts label. A food with fewer calories is not automatically a better choice. Instead of focusing only on calories, take a look at the other nutrients on the label as well. 

Colorful Nutrition Facts Label

Understanding the Nutrients 

The Nutrition Facts label lists several important nutrients that play different roles in the body. Understanding what they do can make the numbers on the label easier to understand. 

Protein: is a nutrient that helps build and maintain muscles, bones, skin, and other tissues.

  • Protein can be found in foods such as meat, fish, eggs, dairy products, beans, nuts, seeds, and some grains.  

Fiber: is a type of carbohydrate that helps support healthy digestion and can help you feel full. 

  • Fiber is naturally found in foods such as fruits, vegetables, beans, whole grains, nuts, and seeds. 

Total Fat: is a nutrient that provides energy and helps the body absorb certain vitamins. There are different types of fat, so looking at total fat alone does not tell you everything about food. 

Saturated Fat: is a type of fat found in foods such as butter, cheese, and some meats. It is one type of fat listed separately on the Nutrition Facts label. 

  • It is helpful to pay attention to saturated fat when comparing similar products, especially if one option contains much more than another. 

Sodium: is a mineral that helps the body with fluid balance, nerves, and muscles. It is commonly found in salt and many packaged foods. 

Total carbohydrates: are one of the body’s main energy sources.  They include foods and nutrients such as sugars, starches, and fiber. 

Total sugars: include all sugars in food, including those naturally found in ingredients like fruit and milk, as well as added sugars. 

Added Sugars: are sugars added to foods and drinks during processing or preparation. They are listed separately from the total amount of sugar. 

  • Examples can include sugars added to items such as sweetened beverages, cereals, baked goods, sauces, and desserts. 

Looking at these nutrients can help you compare similar foods and find options that fit your individual needs. 

How to Read % Daily Value on a Nutrition Facts Label 

You may notice % Daily Value (%DV) next to many nutrients. The %DV helps show how much one serving contributes to the daily value for that nutrient. You can use it as a quick way to compare foods. For example, if one similar product has a higher %DV of sodium than another, it contains more sodium per serving. The %DV can also help you quickly identify foods that are higher or lower in certain nutrients without having to focus only on the number of grams or milligrams. You do not need to memorize the percentages. Think of %DV as another tool to help you understand the label.  

When learning how to read a nutrition facts label, the % Daily Value can help you see how much a serving contributes to your daily nutrient needs.

The 5% and 20% Rule

A simple way to understand% Daily Value is to remember the 5% and 20% rule:

  • 5% DV or less is considered low. 
  • 20% DV or more is considered high. 

For example, if a food has 5% DV of sodium, it is considered low in sodium for that serving. If it has 20% DV, it is considered high. This can help you quickly compare similar products. In general, look for more of nutrients you want to get enough of, such as fiber, and less of nutrients you may want to limit, such as sodium and added sugars. 

How to Read the Ingredient List on a Nutrition Facts Label 

The Nutrition Facts label is not the only part of the package worth looking at. The ingredient list gives you more information about what is actually in the food. Ingredients are listed in order by weight, with the ingredient used in the greatest amount listed first.  The ingredient list can also be helpful if you are looking for specific ingredients, checking for allergens, or trying to understand what makes up a particular product. 

Look Beyond the Front of the Package

Words on the front of a package, such as “high protein,” “low fat,” or “good source of fiber,” can catch your attention. These claims can be helpful, but they do not tell you everything about a food. Instead, turn the package around and look at the Nutrition Facts label and ingredient list. This gives you more information and allows you to compare products easily. 

You Don’t Have to Read Everything

Reading a Nutrition Facts label does not have to be complicated.

Start by checking:

  • Serving size
  • Calories 
  • Protein 
  • Fiber
  • Total and saturated fat
  • Sodium
  • Added sugars 
  • Ingredient list 

You can focus on the information that is most important to you instead of trying to analyze every number.  For example, if you are comparing two breakfast cereals, you may want to look at the serving size, fiber, added sugars, and protein. If you are comparing soups, sodium may be something to pay closer attention to. 

Nutrition Labels Are a Tool

In a city like NYC, where grocery shopping can look different for everyone, food choices depend on your preferences, budget, and what is available to you. Nutrition labels can be one helpful resource when navigating the many options on store shelves. Remember, there is no need to find “perfect” food. Different foods can fit into a balanced diet in different ways. The goal is to feel more confident in your choices without adding unnecessary stress around food.

Conclusion

Understanding a Nutrition Facts label does not have to be overwhelming. Start with the serving size, look at a few key nutrients, check the % Daily Value, and look at the ingredient list when needed. You do not need to memorize every number or read every part of the label every time you go grocery shopping. Learning how to read a nutrition facts label takes practice, but understanding a few key sections can make grocery shopping easier and help you feel more confident about your food choices. 

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Colorful Nutrition Facts Label
20 Nov
Diet, Health, Macronutrients, Micronutrients, Nutrition

Nutrition Facts Labels: What They Mean and How to Read Them

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Nutrition facts labels can seem confusing, but having the ability to read them allows individuals to make informed and healthy nutrition choices. This post breaks down the different components of nutrition labels and provides tips on how to choose the most nutritious foods. It also reviews common food label claims and discusses what they really mean.

Understanding the basics of Nutrition Facts Labels

The major components to understand on a nutrition facts label are serving size, servings per container, calories, and % daily value. The FDA sets guidelines that determines the serving size amount on food labels. These include common household measures, reference amounts based on food consumptions surveys, practicality, and clarity. This amount is meant to reflect typical consumption patterns, but it doesn’t necessarily reflect how much you should eat. The information listed on the nutrition label reflects the amount of macro and micronutrients that are in one serving size. The servings per container indicates how many individual servings are in the food package. This can be useful for calculating the nutrition facts of an entire container of food.

The calories reflect the total amount of energy in one serving size. This value is important if you are tracking your calories to lose or gain weight. It can also be helpful when trying to make nutritious choices, if a product is calorically dense it may be high in added sugar or fat and might be best to avoid or enjoy in moderation. The % daily value is the percentage of the recommended daily intake for a specific nutrient that one serving of the product provides. The % daily value is based on a 2,000 calorie per day diet and recommended daily values set by the FDA. If a % daily value is 5% or less, it’s considered to be low in that nutrient. If a % daily value is 20% or more, it’s considered to be high, providing a significant amount of that nutrient for the day. Understanding the % daily value can help people make food choices based on nutrient content, such as if the food is high in fat or sugar, or low in fiber or protein.

Macronutrients

There are 3 macronutrients: fat, protein, and carbohydrates. The body breaks down macronutrients to create energy. There are different types of fats, including unsaturated fat, saturated fat, and trans fats. Unsaturated fats are considered healthy fats and help to promote good heart health. Saturated fats and trans fats are considered unhealthy and contribute to an increased risk of heart disease.

A nutrition facts label will list the saturated and trans fat content, which is helpful for identifying what foods are high in unhealthy fats. It’s recommended to limit saturated fats to 10% of your daily calories and to limit trans fat to less than 1% of your daily calories. Cholesterol content is another requirement for a food label. Cholesterol is a type of lipid and is a waxy, fat-like substance found mainly in animal products. It’s needed for bodily functions, but only in limited amounts, especially for individuals with heart disease.

Protein is a macronutrient that is a key factor in muscle growth and repair. Daily protein recommendations are different for each individual based on their height, weight, health condition, and other factors. This value is helpful to understand if you are trying to maintain a high protein diet and are picking out packaged items such as granola bars and cereal.

Nutrition labels have certain guidelines for listing the carbohydrate content of an item. Total carbohydrates must be shown, as well as dietary fiber, sugar, and added sugar. From these values, an individual could also find out how many starches are in the food as well, even though they are not listed. You would do so by subtracting the sum of the dietary fiber and sugar from the total carbohydrates. This is important for individuals who are managing diseases, such as diabetes. This way they can avoid added sugars and identify foods high in fiber.

Micronutrients

Micronutrients are vitamins and minerals that are essential for bodily function. Sodium, potassium, iron, calcium, and vitamin D are the only micronutrients required to be listed by FDA guidelines. Although sodium is technically a micronutrient, it’s listed along with the other macronutrients because of its significant impact on overall health.

Ingredient list

Once you’ve made your way through the macro and micronutrients, you’ll find the ingredients listed towards the bottom. Ingredients are listed in order of quantity, starting with the highest quantity and ending with the lowest. In other words, the first ingredient listed is the largest percentage of the food product. This is important for a number of reasons, one of them is determining if a product is made with mostly whole grains. If a food product is made mostly with whole grains, it will typically be listed as the first or second ingredient. 

The ingredients list is also a great place to check for any added sugars, however it might not be listed in these exact words on a label. “Added sugar” may also be called high fructose corn syrup, sucrose, honey, agave nectar, and fructose. These are just a few examples of ingredients that indicate that there has been sugar added to the food product. The ingredient list is also useful for discovering any allergens. If a product contains one of the 9 major allergens, milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and/or sesame, it must be displayed on the nutrition facts label.

Special Claims and Food Label Terms

Food companies use specific claims and label terms to help sell their products, these claims can be helpful for identifying nutritious foods. Here are a few commonly used claims and what they mean.

  • Calorie free: less than 5 calories
  • Low calories: 40 calories or less
  • Sugar free: less than 0.5 g of sugar
  • No added sugar: no sugar or ingredient that contains sugar was added
  • Fat free: less than 0.5 g of fat
  • Low fat: 3 g of fat or less
  • Cholesterol free: less than 2 mg of cholesterol
  • Low cholesterol: 20 mg or less of cholesterol
  • Sodium free: less than 5 mg of sodium
  • Very low sodium: 35 mg of less of sodium
  • Low sodium 140 mg or less of sodium

These can be great to look for when managing chronic diseases. For example, individuals with diabetes can look for sugar free or no sugar added food products. Or people with high blood pressure can look for products that say sodium free, very low sodium, or low sodium.

Want to learn more about Nutrition Facts Labels?

Being able to read a nutrition facts label is a powerful tool. It can help with disease management, weight loss, portion control, carb counting, and so much more. It gives you the power to make informed decisions that are going to benefit your overall health. It’s important to remember that everyone is different and a calorie or macronutrient intake that works for one individual may not work for another. There are many different factors that contribute to each person’s nutritional needs. If you’d like to learn more about nutrition facts labels and finding a diet that works for you, schedule a consultation today!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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08 Sep
Diet, Food, Macronutrients, Micronutrients, Nutrition

Understanding Food Labels: What’s Hiding In Your Food?

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Making healthy and informed food choices is essential for maintaining overall well-being. It’s important for us to know what’s in our food. It’s typically labeled on the package, but it can be confusing and hard to read. As the saying goes, “You are what you eat.” Understanding food labels is a crucial step in ensuring you’re nourishing your body with the right nutrients and avoiding hidden additives that may negatively impact your health. Let’s delve into the importance of deciphering food labels and using valuable tips on how to make informed choices to truly know what’s hiding in your food.

Food labeling

The Importance of Food Labels

Food labels are like a window into the contents of packaged foods, providing valuable information about their nutritional composition and ingredients. They empower you to make choices aligned with your dietary preferences and health goals if you know how to read it! By reading and understanding food labels, you can:

  • Control Nutrient Intake: Food labels list essential nutrients such as calories, fats, sugars, proteins, vitamins, and minerals. This information helps you maintain a balanced diet and manage calorie intake.
  • Avoid Allergens: If you have food allergies or sensitivities, labels can help you identify potential allergens and make safe choices.
  • Identify Hidden Ingredients: Labels reveal the presence of hidden ingredients like additives, artificial flavors, and colorings that may impact your health over time.
  • Compare Products: Food Labels allow you to compare different products and choose the one that best aligns with your dietary needs.
  • Make Informed Decisions: By understanding food labels, you can make informed decisions that contribute to your overall health and well-being.

Food labelsDeciphering Food Labels: What to Look For

  • Serving Size: Begin by checking the serving size, as all nutritional information on the label is based on this. A serving size isn’t meant to tell you only to eat that amount. It is there to tell you the amount of food that applies to the nutrition. Be mindful of portion sizes to accurately assess your nutrient intake.
  • Calories and Macronutrients: Pay attention to the calorie count and the amounts of fats, carbohydrates, and proteins per serving. Choose foods that align with your dietary goals.
  • Nutrient Content: Look for key nutrients such as fiber, vitamins (like Vitamin A, C, and D), and minerals (like calcium and iron) that are beneficial for your health.
  • Ingredients List: The ingredients list provides insight into what’s actually in the food. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the product. Avoid items with lengthy lists of unfamiliar or overly processed ingredients.
  • Additives and Preservatives: Be wary of additives, artificial sweeteners, and preservatives. Some additives may have potential health risks, so opt for products with minimal or no additives.
  • Sodium and Sugar: Excessive sodium and added sugars can contribute to health issues. Choose products with lower sodium and sugar content.
  • Allergens: If you have allergies, carefully read the label for any potential allergens or cross-contamination warnings. Allergens are listed in bold under the ingredient list. 
  • % Daily Value: This percentage helps you understand how a serving of the food contributes to your daily nutrient intake based on a 2,000-calorie diet. Aim for products with higher percentages of essential nutrients.

In general, you want to look for labels that are lower in saturated fat (specifically trans fat), added sugars, and sodium

Food labels

. All of these have been linked to heart disease and chronic obesity when consumed in high amounts. The items that you want more of are fiber, vitamin D, iron, calcium, and potassium. A diet high in fiber helps lower cholesterol, keeps blood glucose level, reduces calorie intake, and promotes a healthy digestive tract.

What’s Hidden? 

There are several common food additives in food today. Research 

has shown that many have detrimental health affects while others can actually be good for you? An example of a good one is Guar gum. It’s added to food to bind or thicken products. Guar gum is high in fiber and can help increase the feeling of fullness, so you intake less calories. An example of a detrimental additive is high fructose corn syrup. It sweetens food, but in high amounts has been linked to obesity and diabetes.

Misleading Food Labels

Marketing can be a powerful tool, especially when it comes to food. However, a good bit of labels that are promoted as “healthy” are just buzz words. Without knowing exactly what they mean, you could be buying a product thinking that it’s organic and healthy, when really it’s the opposite of what you need. Here are some common marketing food labels and what they really mean. 

  • All Natural: there are no artificial ingredients or colors. It does not mean that the animal or product lives/was grown outdoors. 
  • Humanely Raised: common on animal products, but there is no legal definition for it. It can be put on products even in places where animals are raised in confinement systems. 
  • No Hormones or Steroids: It’s actually illegal to use hormones or steroids in all chicken products so whether it has this label or not, you’re getting the same product. 
  • Fresh: this just means that the meant never went below 26 degrees. Which is not always a good thing! 
  • Vegetarian Diet: Marketers can put this on a food label without it being true. There are no legal checks on farms to determine what is fed to the animals. 
  • Cage Free: one of the biggest misleading labels! All chickens raised for meat are cage free. So don’t buy the more expensive package just because it has this label. 

In a world saturated with packaged foods, being a conscious consumer is a powerful way to take control of your health. Learning how to read and interpret food labels empowers you to make informed choices, allowing you to understand exactly what’s hiding in your food. By paying attention to serving sizes, calories, nutrients, ingredients, and certifications, you can make dietary decisions that align with your well-being goals. Remember, the more you know about your food, the better equipped you are to nourish your body and enjoy a healthier, happier life.

 

For guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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