Nutrition labels provide essential information about the nutritional content of packaged foods. This allows consumers to make informed choices about their diet and overall health. However, deciphering the complex array of numbers and percentages on a nutrition label can be daunting. In this blog post, we’ll demystify the nutrition label and equip you with the knowledge to make healthier and more mindful food selections.

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1. Start with Serving Size

The serving size is the first thing to look for on a nutrition label. It represents the standard amount of the product that people typically consume in one sitting. All other values on the label are based on this serving size. Pay attention to portion sizes to avoid overeating and accurately assess the nutritional content. The best way to control your portion sizes are by measuring them. Ways of measuring include stackable measuring cups (if you prefer space efficient), decorative measuring cups (if you have a designers eye), or just having a kitchen conversion chart handy.

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2. Calories: Energy for the Body

Next, check the calorie count. Calories indicate the amount of energy the food provides per serving. If you’re trying to manage your weight, keep in mind that consuming more calories than your body needs can lead to weight gain, while consuming fewer calories may lead to weight loss. Good applications to use for measuring your required calories per day and macro/micro nutrients include MyFitnessPal, Lose it! and MyPlate by Livestrong.

3. Macronutrients: Fats, Carbohydrates, and Proteins

a. Total Fat: Look for the total fat content and its breakdown into saturated fats and trans fats. Pick products with lower levels of saturated and trans fats, because these fats are associated with increased risks of heart disease and other health issues.

b. Carbohydrates: Carbohydrates include sugars and fiber. Focus on the dietary fiber content, which promotes digestive health and helps you feel full for longer. Minimize the consumption of added sugars, as excessive sugar intake can contribute to various health problems.

c. Protein: Proteins are essential for tissue repair, muscle maintenance, and overall body function. Ensure your chosen product contains an adequate amount of protein to support your daily needs.

Monitoring my macros allowed me to loose 8 pounds in one month. This was due to eating a well balanced diet monitoring my fat, carbs, and protein. Meal planning and again monitoring serving sizes, are both big components of eating a well balanced diet. We personally have been using this kitchen scale from amazon for months and are loving the easy storage and use in the kitchen. Other helpful items include portion control plates and meal prep containers.

Fad diets really do not work! If you are interested in learning more check out Beyond the Hype: The Harsh Truth About Fad Diets and Their Dangerous Impact on Your Health. It is a great resource written by Bariatric Surgeon, Dr. Eric Velazquez.

4. Micronutrients: Vitamins and Minerals

Nutrition labels usually display the percentages of daily values for certain vitamins and minerals. These percentages are based on a 2,000-calorie diet, so keep in mind that your daily requirements might be different. Aim for products that provide higher percentages of essential nutrients like vitamins A, C, D, E, calcium, iron, and potassium.

5. Percent Daily Value (%DV)

The %DV on the label represents the percentage of each nutrient in one serving relative to the recommended daily intake. The goal is to aim for 100% DV or higher for nutrients like fiber, calcium, and vitamins, and to keep the %DV below 100% for nutrients like saturated fats, sodium, and added sugars.

6. Limit Sodium and Added Sugars

Excessive sodium consumption can lead to high blood pressure, while added sugars contribute to empty calories and can lead to various health issues. Choose products with lower sodium and added sugar levels to maintain a healthier lifestyle.

Ingredient List

The ingredient list reveals all the components of the product, with the most abundant ingredient listed first. If you see unhealthy fats, added sugars, or artificial additives at the top of the list, consider healthier alternatives. The ingredients list can be found at the very bottom of the nutrition label or sometimes on the side.

Directions for Use

Understanding how to read a nutrition label is a valuable skill for making informed food choices and maintaining a balanced diet. By focusing on serving size, calories, macronutrients, micronutrients, %DV, and the ingredient list, you can make healthier choices and support your overall well-being. Remember, small changes in your eating habits can have a significant impact on your health in the long run.

Happy and mindful eating! Subscribe below for more content and to get updated when my new article focused just on macronutrients goes live. For just your reading please, head over to my Blog to read more content!

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