how to read a nutrition label
Many of you may already know how to read a nutrition label but if you don’t, tune in because it is very useful.
Above is a standard nutrition label the LEFT is OLD and the RIGHT is the NEWER model which will be popping up all over.
The main differences between the two is that the serving size text is larger and bolder, serving sizes are updated to appropriate portions, added sugars is included, daily values updated, change in nutrients required and actual amounts are listed
So to learn step by step following the newer label on the right:
1. Serving size: this is the serving that contains the numerical value of the nutrients below. It is NOT the recommended serving size you should be consuming of the product. It is just so you can accurately calculate any values should you need to for your nutrition intervention (i.e diabetes, cardiovascular disease, high blood pressure, etc)
2. Serving per container: it’s exactly what it says, the number of servings in the entire package. So in this case there are 9 servings of 8oz of cereal in this box.
3. Calories: this is the amount of calories that are in the 2/3 cup which is 230 calories or kcals.
4. Now you can see it gives you all the values for fat, cholesterol, sodium etc. The percentages on the side show you the percentage per day that value is currently providing. For example the 8g of fat in this products provides 10% of your daily fat needs. This is not specific to everyone it is just based on a 2,000 calorie per day diet.
It is important to watch out for the total fat and saturated fat. You want to consume little saturated and trans fats in a day. This would be fat from meat, oils, butters, and fried foods. The fats you do want to consume more of unsaturated fats which is olive oil, fish, avocados and nuts.
5. Most people don’t get enough protein in their diet, especially if you’re vegetarian or vegan. Some great plant based protein options are tempeh, tofu, beans, and legumes.
When eating protein, try to consume lean meats, such as chicken breast, ground chicken, ground turkey, fish, and seafood.
Eating red meat is also beneficial. It provides your body with a great source of protein, iron and vitamin B12. Aim to have it around 1-3x/week.
6. The last thing are vitamins and minerals. The label informs you what micronutrients you are consuming from this product. Most individuals don’t get enough vitamin D, calcium, potassium and iron. So this information is very helpful for those individuals conscious of their vitamin and mineral intake.
I hope this helps clear up how to use a nutrition label. Please remember these are values to use for your benefit. They are not intended to tell you how much to eat of something, only to provide you information on specific values.
