Today’s post was written by Theresa Gilson, DTR, Dietetic Intern.

Why do people read nutrition labels? What are the main things you look for when reading a nutrition label?

When grocery shopping, it’s difficult to keep in mind all the items you need to focus on when reading a food label. Use the sample Nutrition Facts Label to learn what to look for when choosing what to eat. 

Nutrition Food Label Facts:

This graphic was created by the American Heart Association, found here.

• Nutrition Facts Labels are required by the Food and Drug Administration (FDA) to be listed on most packaged foods and beverages.
• The label provides detailed information about a food’s nutrient content.
• Knowing how to read food labels is especially important if you have certain health conditions such as high blood pressure or high cholesterol.
• You can use the label compare two similar foods to decide what would be the healthier choice.

Nutrients to get more of:

These are very important for your health and you should aim for adequate amounts each day of these nutrients.

• Dietary fiber
• Calcium
• Vitamin A
• Vitamin C
• Iron
• Potassium

Nutrients to get less of:

These nutrients are important, but you should only eat them in small amounts each day. These nutrients can increase your risk of certain diseases.

• Total fat
• Saturated fat
• Cholesterol
• Sodium
• Sugar

How do you know how much is a lot or a little of a nutrient? The % Daily Value is an easy way to check if a food is high or low in a particular nutrient. Just remember these two numbers:

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

Do you have any other questions about reading Nutrition Facts Labels?

References:

https://www.mayoclinic.com/health/nutrition-facts/NU00293

https://www.fda.gov/downloads/Food/ResourcesForYou/Consumers/UCM275396.pdf