Serving Size: The very first thing to check
is the serving size because it is the amount of
food that all other nutritional numbers on the
label are based on. The food makers determine
what the serving size amount should be—and
commonly it is much smaller than one would
actually eat. That’s the misleading part. For
example, one bottle of soda may actually
contain two servings. So if you drink the full
bottle, you must then double all the numbers
you read on the nutrition label to get a true
picture of what you have consumed.
Calories: The measure of energy you get
Don’t Be Fooled:
Begin to De-code the Nutrition Label
Do you know what is actually in the food you are eating?
The “Nutrition Facts” label, found on all packaged food items, contains valuable
information and helps you understand exactly what you are eating. Reading a food
label may seem difficult and confusing, but understanding a few numbers and terms
can help you:
P make healthy food choices at the grocery store
P decide whether a food or beverage fits into your eating plan
P compare the ingredients of similar products to see which offers you a
healthier choice
from eating a single serving of food. This
section of the label helps you manage your
weight. If you eat more calories than you burn
you start running into trouble. Those extra
calories are stored as fat, which can lead to
weight gain, obesity and health problems down
the road. A general guide on calories per serving
is: 40 = low in calories; 100 = moderate in
calories; 400 = high in calories. The average
person uses/needs about 2,000 calories per
day, but calorie requirements are like TiVo
settings—everyone’s are different. Your calorie
requirements depend on your gender, height,
age and overall health goals. Talk with your
doctor about what your daily calorie goal
should be.
The more practice you get reading food labels, the better you can become in using
them as a tool to plan your healthy, balanced diet. Here is a quick guide to help you
begin to decode the Nutrition Fact label….use it in good health!
The nutrition label provides different insights for different
people. For example, a person with diabetes will focus on
the carbohydrates listed, while someone with high blood
pressure will use the label to monitor sodium content. Not
sure where to begin? Contact EYL Dietitian Lillian Korbus
at 313.235.0087.
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Nutrition Facts
Serving Size 2 crackers (14g)
Servings Per Container About 21
Amount Per Serving
Calories 60
Total Fats: It’s best to completely avoid transfats and keep an
eye on how much saturated fat you eat.
Calories from Fat 15
% Daily Value*
Total Fat 1.5g
2%
Saturated Fat 0g
0%
Trans Fats 0g
0%
Cholesterol 0mg
0%
Sodium 70mg
3%
Total Carbohydrate 10g3%
Dietary Fiber Less than 1g
3%
Sugars 0g
Protein 2g
Vitamin A
0%
•
Vitamin C
Calcium
0%
•
Iron 0%
2%
*Percentage Daily Values are based on a 2,000
calorie diet. Your daily values may be higher or
lower depending on your calorie needs:
Calories:
Total Fat Less than Sat Fat
Less than Cholesterol
Less than Sodium
Less than Total Carbohydrate Dietary Fiber 2,000
55g
20g
300mg
2,400mg
250g
25g
2,500
70g
25g
300mg
2,400mg
310g
30g
IngrEdients: Unbleached enriched flour (wheat flour,
Niacin, reduced iron, thiamine mononitrate), soy bean oil,
sugar, partially hydrogenated cottenseed oil, salt,
baking soda, high fructose corn syrup, malted barley
flour.
Ingredients List: Ingredients are listed by weight,
so the first ingredient in the list is the most abundant
ingredient and the last listed is the least abundant. A
good rule of thumb is to choose foods with a short list
of ingredients you can pronounce. Commonly, if the
ingredient is hard to pronounce, it is a chemical additive
(see page 3) and should be limited. Also, avoid products
with hydrogenated oils (another name for trans fats) and
high fructose corn syrup. Strive for products that do not
list sugar in the first three ingredients.
Cholesterol: The body makes all the cholesterol it needs.
Eating foods that contain cholesterol can cause your body to have
too much cholesterol, which may lead to heart disease. Keep in
mind, plant-based foods (fruit, veggies, whole grains, nuts)
contain NO cholesterol, while animal-based foods (meats, dairy
and eggs) always contain cholesterol. Limit cholesterol intake
to less than 300 mg/day.
Sodium (salt): High sodium can lead to high blood pressure.
Watch for packaged and canned foods (soups), which are known
for high salt. Ways to avoid salt include staying away from
processed foods and use your salt “allowance” to flavor. Keep
your sodium intake to less than 2,400 milligrams (1 tsp.)
per day.
Total Carbohydrates: Made up of sugars, starch and dietary
fiber. Carbs are found in bread, potatoes, fruits and veggies and
should be the foundation of your nutrients and energy.
•
Sugars: Sugar can be naturally occurring (like those found in fruit or milk) or added sugars. Added sugar goes by many names, some of which include sucrose, corn syrup, glucose, fruit
juice concentrate, molasses or maple syrup. If a food has added sugar it will be listed on the ingredients list. To determine how much sugar is in a product divide the sugar amount listed by four to get the teaspoons of sugar. Women should strive for
no more than 6 tsps. of added sugar per day, and men no more than 9 tsps. added sugar per day.
•
Dietary Fiber: Dietary fiber helps keep you full and reduces the risk of heart disease and cancer. Fruits, veggies, whole-grain foods, beans and legumes are all good sources of fiber. Women should aim for 25 grams of fiber daily, and men should aim for 38 grams daily.
Protein: Protein in foods helps balance your energy and build
and maintain your body.
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