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Reading a Nutrition Facts Label is an important part of making healthy choices. When you know what’s in a food, you can decide if it’s OK to eat and how much is right for you.
Here’s a closer look at what the information on food labels means:
· Serving size. Start with the serving size and number of servings per container. Ask yourself how many servings you’re eating. Then multiply the figures for calories and nutrients by this number. For example, if you eat two servings, multiply the calories and nutrient figures by two.
· Calories. Take note of how many calories you consume. To keep from gaining weight, you’ll need to use at least as many calories as you take in every day. Avoid foods that are high in calories but low in nutrients.
· Nutrients to limit. Look for information about total fat, saturated fat, trans fat, cholesterol and sodium. Aim to keep your intake of saturated fat, trans fat, and cholesterol low and try to eat less than 2,300 milligrams of sodium per day.
· Carbohydrates. Total carbohydrates, dietary fibers and sugars are also listed. Cut back on foods with added sugars. But increase high-fiber foods, which aid digestion and may lower blood cholesterol. Just be sure to keep track of all the carbohydrates you eat.
When grocery shopping, be sure to look at the labels of different brands of the same foods because nutrition information can differ a lot. For example, one brand of tomato sauce may have more calories and sugar than another brand for the same serving size.
For more helpful tips when it comes to understanding food nutrition labels, visit the American Heart Association website.
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