Easy Tips for Reading Nutrition Labels

If you are like other consumers, you look at nutrition labels to understand the contents of the food you may have just bought but this can sometimes be confusing. You can use the information to make smart choices when purchasing what to eat, but it isn’t only about the nutritional value of the food that is important, it is also the ingredient list we must also learn to read and understand them. The foods we consume are not as straight forward as they used to be. The food processing companies have manipulated our taste buds into thinking we are consuming real foods but not so when you read the ingredient list. Much of what we eat, and drink are a concoction of chemicals, often times unpronounceable and silently contributing to health issues.

For example, “Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight (quantity). Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, limit added sugars or people who prefer vegetarian eating.” You can read more here. Unfortunately, some ingredients have several names, sugar is a great example of that as well as MSG (monosodium glutamate), a food additive found to cause headaches and palpitations in some people.

Here are the important parts of the nutrition label and how to read them properly: Serving Size Take a look at the serving size specified on the label and then compare it to the actual number of servings you eat per day. If you have two servings of food daily, an important thing to understand is that you will consume twice the number of calories stated on the label. Additionally, the Daily Value, which is often written as “% DV,” will also be consumed double. Have a look at the recommended serving sizes on your cereal boxes and it won’t take you long to figure out how much you are actually consuming. Calories Another important part of the nutrition label is the amount of “calories.” Compare the number with the nutrients itemized on the label to determine whether or not the product is worth eating. Some foods claim they are nutritious but if the calories are extremely high, you may want to avoid them. Sugar The lower the amount of sugar printed on the label, the better. Make sure that the food you want to eat has less sugar. Some products have added sugars, which provide more calories yet fewer nutrients. Go for foods and drinks with low amounts of added sugars. It always helps to read the ingredients list. If it has “added sugars” in the first few lines, the product may not be good for you. Caloric sweeteners or added sugars can have different names, including glucose, sucrose, and high-fructose corn syrup. You should also look for names such as fructose, maple syrup, and corn syrup. Fats If the food is high in trans and saturated fats, it can increase your risk of heart disease. Also avoid those that are high in cholesterol and go for products with healthy fats, namely monounsaturated and polyunsaturated fats. They are found in vegetable oils, nuts, and fish. Many food products have fats, but you want them to be in a healthy range. Ideally, fat should be around 20% to 35% based on the number of calories you eat. Sodium and Potassium According to research, you should only eat 2,300 mg of salt (sodium) per day. It is equivalent to about a teaspoon of salt, which can help lower your chance of suffering from hypertension or high blood pressure. If you are older, you are considered to be salt-sensitive, which means you should limit your salt intake to 1,500 mg or less per day. This amount is equal to about ¾ teaspoon. On the other hand, you should consume about 4,700 mg of potassium or more, which is the daily recommendation for the nutrient. Potassium is present in fruits, veggies, low-fat milk, and fat-free products. Nutritionists recommend eating foods that are low in sodium but high in potassium to counter the negative effects of salt on health. Many foods more than one ingredient, so you must take time to read the list. Note that the ingredients listed are in descending order based on their weight on the final product. The ones listed first are in the largest amounts, which is important to read if you have food sensitivities.

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