How to Read a Nutrition Label

Sure, you look at a nutrition label, but do you really know what all the numbers mean? Let’s break down various parts of the label and see how it’s affecting your body.

Serving Size – tells you how much a serving size is and how many servings are in the package. All of the information on the label is revolved around the serving size. If you eat 3 serving sizes you would then multiple all the numbers x3 to find out how much you are actually consuming.

Calories – this number gives you an idea of how nutritious the food is. Although calories do not make up all of a diet, it is the foundation. Knowing this number per food in-take will help you calculate your total calories consumed.

Fat – knowing the fat count and specific fat type is important. There are 3 different types of fats: unsaturated fat, saturated fat, and trans fat. Unsaturated fat is good for your heart, typically found in liquids. Saturated fat can be considered a good fat if consumed in moderation. High level of saturated fat has been know to cause heart disease. Meats and dairy products contain saturated fat. Trans fat is evil and should be avoided. Trans fat, a non-natural fat, is connected to numerous health conditions like diabetes, heart disease, cardiovascular disease, ect.

Cholesterol – this number is important to ensure you aren’t consuming too much cholesterol in a day. Cholesterol controls your hormones and builds healthy cells in the body, if consumed in moderation.

Sodium – this number is responsible for blood pressure and blood volume. Sodium is naturally found in most foods and typically added to most foods – for all you salt lovers. Your body needs sodium for muscles and nerves to function properly. Too much sodium can result in high blood pressure, kidney disease and also gives you that “fluffy” feeling. Typically in adults, sodium levels range from 1,800-2,300mg/day.

Total Carbohydrates – this number is very important. Certain diet-fads tell you carbs are not, but that’s not entirely true. Carbs are your #1 source of energy. Whole grain carbs are going to be filled with fiber, nutrients and will regulate your blood sugar, keeping your energy and appetite levels stable – which overall is a healthier choice. Processed carbs are not nutritious, burn up quickly, spike your blood sugar and leave you feeling hungry sooner – which are the carbs you want to avoid. The nutrition label will not tell you which carbs the product contains (you can find this out in the ingredients section), but it will tell you how many grams there are per serving.

Sugar – the amount of sugar and type of sugar is important for each food. Natural sugar, found in fruit and dairy, is the better type of sugar. Added sugar, found in cakes and soda, is the bad type of sugar. Sugar is not totally evil, as it helps your body survive. Once your body hits it’s limit on sugar for the day, the excess sugar is converted by the liver into fatty acids (aka fat). Too much sugar can cause high blood pressure, type 2 diabetes, and increase chances for obesity.

Protein – finally, my favorite, protein!! Protein helps facilitate muscle growth and repair. Protein, especially lean protein, helps with losing weight and gaining lean muscle. It is important to know how much protein you are consuming each day. The best types of lean proteins are eggs, chicken breast, seafood, and lean beef.

Percentage Daily Value (%DV) – “the DV is based on the amount of nutrients a typical person needs in one day.” By limiting foods you eat that are high in fat, cholesterol and sodium (20% DV or more), you are helping to reduce your risk of diabetes and promoting weight loss/maintance in your body. Eating foods that are high in nutrients required for your body to function properly, like vitamins, minerals and fiber, will also give you those same rewards.

Make food choices based on nutrition value versus taste. Pay attention to serving sizes. When you know how to properly read a nutrition label, you will be more aware of what you are actually consuming and how beneficial it is for your body. You have control over what you are putting into your body and how much – play it smart!