How to Read a Nutrition Label and What To Look Out For
Do you find looking at nutrition labels to be confusing and overwhelming? There is a lot of information there, with lots of numbers that add to the confusion.
Let’s break down the top things to look out for on a nutrition label:
- Serving Size & Servings Per Container
Is always located on the top of the nutrition label right underneath Nutrition Facts. Here you will find how much of the item constitutes a serving size and how many servings per the whole package. Paying attention to the serving size is very important when trying to lose weight, learn portion sizes, developing intuitive eating skills or remain within certain parameters (for example the amount of sodium per serving size).
-> In the example above a serving size is 2oz, while the whole container serving size is for one. Meaning if you consume the whole container that is equivalent to 1-serving size and reflects the nutrition information as listed. If you were to eat 2-containers the nutrition label facts would then be doubled ie 300kcal
2. Trans Fat
Trans-fat can be located under the Total Fat breakdown. Artificial trans-fats were banned in the United States in packaged food over the amount of 0.5 grams. Anything less than 0.5 grams of trans fat is not banned. Another name for trans-fat is partially hydrogenated oils, which would be listed under the Ingredient List. Its best to avoid trans-fats as they promote inflammation/ oxidative stress- increasing risk for various diseases.
-> In the example above 0 gram of Trans-Fat is listed. Meaning this food item does not contain trans-fat. However due to the law change, the only way to be sure that 0gm of trans-fat is located in this item would be to look Under the ingredient list to see if partially hydrogenated oils is listed- if yes then the item contain 0.5 gram trans-fat or yes. If you do not see partially hydrogenates oils listed under ingredients then you are in the clear
3. Fiber
No surprise here, fiber! I am always touting about the benefits of consuming fiber. Selecting foods that contain fiber is an excellent heart- healthy choice! Your digestive system will thank you as well!
-> In the example above per the serving size (1-container) contains 1-gram of fiber.
4. Added Sugar
We want to limit foods high in added sugars. Some food options you will see have a high Sugar content but contain no Added Sugars- this refers to naturally occurring sugars. Milk and fruit are excellent examples of this due to their fructose and lactose components. Naturally occurring sugars are good to consume, we want to limit Added Sugar.
-> In the example above this product contains 0 grams of added sugar (bad sugar). While contains 3 grams of naturally occurring sugar (aka good sugar)
