Reading food labels is an essential part of making healthy food choices. But with all the information listed on a food label, it can be challenging to understand what it all means. In this article, we’ll explore how to read food labels and make healthier choices.
Start with the Serving Size
The first thing to look for on a food label is the serving size. This information tells you how much of the food is considered a single serving. All the other information listed on the label is based on this serving size. Be sure to compare the serving size to the amount you typically eat to ensure you are getting an accurate representation of the nutrients you are consuming.
Check the Calories and Nutrients
Next, look at the calorie count and the nutrient breakdown. This section will tell you how much fat, protein, carbohydrates, and other nutrients are in a single serving of the food. Aim for foods that are high in protein and fiber and low in saturated fat, sodium, and added sugars.
Look for the % Daily Value
The % Daily Value (%DV) is the amount of a nutrient that a serving of the food contributes to your daily intake. Aim to choose foods that have a high %DV for nutrients that are beneficial, such as fiber, vitamins, and minerals, and a low %DV for nutrients that should be limited, such as saturated fat and sodium.
Check the Ingredients
The ingredients list is another important aspect of a food label. Ingredients are listed in descending order by weight, so the first ingredient listed is the most abundant in the food. Be sure to look for whole, nutrient-dense ingredients and avoid foods with added sugars, artificial flavors, and preservatives.
Pay Attention to Claims
Food labels often have claims such as “low-fat,” “all-natural,” or “organic.” These claims can be helpful, but they can also be misleading. Be sure to read the entire label and not just rely on the claim. For example, a product labeled “low-fat” may still be high in sugar or sodium.
Incorporating these tips into your shopping routine can help you make healthier food choices. By paying attention to serving sizes, calories, nutrients, ingredients, and claims, you can make informed decisions about the foods you eat. Remember, a healthy diet is about balance and moderation. Be sure to enjoy a variety of foods in moderation to support your overall health and well-being.
