Ingredients are critical in choosing nutritious foods that are healthy for your body and mind. A basic understanding of Nutrition Facts labels is necessary to help you make informed choices for a healthy diet. In the following Nutrition Facts label, we have colored certain sections to help you focus on areas that we explain in detail. You will not see these colors on the food labels on products you purchase.
1. Start with the ingredients.
They are stated in order of predominance. If an ingredient is at the top of the list, there is more of it. Most ingredient lists are written in small type format or as a run on sentence, making it difficult to read and understand. Those are the labels to be aware of. Take the time to understand what you are eating.
2. Serving Size.
Serving sizes are standardized by the US Government to make it easier to compare similar foods. The serving size will determine the percentage of daily value associated to the calories, nutrients, vitamins, and minerals contained in a package of food.
3. Calories (and Calories from Fat).
There are good and bad calories. Calories represent the energy value obtained from food. The energy you need on any given day should determine how much food you should eat that day. Eat too many calories and your body will store the unused portion of energy and turn it into fat, leading to weight gain, obesity, and premature aging. Remember, it takes about 20 minutes for your stomach to inform your brain that it is full. So, eat slowly to enjoy the flavors and experience of food.
4. The ingredients to limit.
To maintain a nutritionally balanced diet, keep your intake of saturated fat, trans fats, and sodium as low as possible. Please refer to Get Your Fats Straight page for more information.
5. The nutrients to get more of.
Eating enough of the right nutrients can improve your health and help reduce the risk of disease and its conditions. Carbohydrates include sugars, starches, and fibers. A diet rich in fruits, vegetables, and fiber (particularly soluble fiber), and low in saturated fat and cholesterol may reduce the risk of heart disease.
6. Protein.
Protein is found in lean meat, chicken, and seafood, and in dairy products like milk, yogurt, and cheese. Protein helps the body build and repair body tissue, make enzymes, create hormones, maintain fluid balance, and transport nutrients.
7. Daily Value (DV).
The DV is the recommended amount of a nutrient a person should get each day. It is listed in percentage. Look for a low DV on Nutrients to Limit, and a high DV on Nutrients to Get More Of.