Nutrition facts: How to read food labels without being fooled
When it comes to nutrition, it can often be hard to make the right choices. Most foods in the grocery store require a nutrition facts label and ingredients list. Some manufacturers also include voluntary claims on labels to make their products stand out.
However, these claims can make food labels confusing at times. If a grocery item claims to be "healthy," is it—really?
Being informed about food labels can empower you to make healthier choices for yourself and your family. Here's a simple guide with useful tips and information to help you navigate food labels effectively.
Remember, always follow your primary care provider's or dietitian's guidance for individual nutrition needs.
Start with the serving size
When reading a food label, a good place to start is at the top, where it lists the serving size for the food product. The serving size is not a recommendation of how much you should eat or drink; it is the portion that people typically consume. The label lists the breakdown of each nutrient, including calories, based on the serving size.
Check the calorie information
Calories are a measurement of energy listed on the label per serving size. A daily intake of 2,000 calories is a common guideline for nutrition. However, the energy your body needs varies. It depends on factors like age, size, sex and activity level.
Look at nutrients and percent daily values (%DV)
Next, there are nutrients listed with the amount per serving in grams (g), milligrams (mg) or micrograms (mcg) and the percent daily values (%DV) listed. The DV is the amount of nutrient you should eat or not exceed in one day. This diet uses 2,000 calories as its basis.
If your calorie needs are over 2,000, you may want to change your nutrient calculations. However, the %DV is still a useful tool. It can help you see if a serving of food is high or low in certain nutrients.
- A serving that contains 5% DV or less of a nutrient is considered low.
- A serving that contains 20% DV or more of a nutrient is considered high.
Use the %DV to help you get enough vitamins, minerals and fiber
Aim for choosing food items higher in vitamin D, calcium, iron, potassium and dietary fiber. In general, most adults should aim for at least 100% DV of these nutrients per day on most days.
Getting enough of these nutrients can lower your risk of some health problems. These include osteoporosis, anemia and high blood pressure. Eating enough dietary fiber can help you have regular bowel movements. It also helps keep your blood sugar and cholesterol levels normal.
Use the %DV to help you consume less sodium, saturated fat and added sugars
Choose more foods low in sodium, saturated fat and added sugars. In general, most adults should aim for less than 100% DV of these nutrients per day on most days. Researchers link diets high in sodium and saturated fat to an increased risk of high blood pressure and heart disease.
Trans fat does not have a %DV recommendation. However, researchers link it to heart disease, so you should avoid trans fat completely.
Added sugars are found in processed food products and do not include naturally occurring sugars found in milk, fruits and vegetables. Consuming too many added sugars is associated with an increased risk of obesity, type 2 diabetes and heart disease.
Fresh fruits and vegetables typically do not come with a nutrition facts label, but a diet rich in minimally processed, plant-based foods, such as fruits, vegetables, nuts, beans and lentils, will help you get more healthy vitamins, minerals and fiber and less unhealthy sodium, saturated fat and added sugars.
How to read an ingredients list
Reading an ingredients list is an essential skill for making informed food choices. Food manufacturers are required to list ingredients on the nutrition label when the item contains more than one ingredient. The ingredients are listed in order by weight, with the ingredient used in the greatest amount listed first.
Pay attention to the length of the ingredients list. Generally, the shorter the list, the better. This often indicates that the product is processed less and contains fewer additives. Look for whole food ingredients that you can recognize and pronounce. If you come across long, complicated names, it might be a good idea to put the product back on the shelf.
Understanding food labeling claims
Food manufacturers can include claims on food labels to help market their product. Labeling claims often provide consumers with quick and limited insight into the product.
To understand the bigger picture of the product, look at the nutrition facts label and the ingredients list. Even claims that follow rules and are technically true can easily confuse consumers. This is especially true for those who ignore or do not understand nutrition facts.
Be skeptical of health claims and misleading labels
One way that claims can be misleading is by focusing heavily on a single nutrient. For example, if a product has 20% DV of a nutrient, the packaging may claim the item is “high” in that nutrient. While the statement is true and follows regulations, it doesn’t necessarily mean the product is nutritious overall. If you look at the nutrition facts label, you might find that the product is high in sodium, saturated fat and added sugars.
Similarly, claims can be misleading by making a specific statement like “made with real veggies.” The next time you see this claim, take a closer look at the ingredients list. There may be several ingredients listed before you see a single vegetable in the lineup.
Another way claims can mislead consumers is by making statements that suggest better health. However, there is no factual evidence to support these claims. For example, deli meat might say “uncured” on the package. This just means that someone preserved the meat with a natural source of nitrates and nitrites, like celery seed powder.
Research shows that eating processed meats with natural nitrates and nitrites is unhealthy. This is the same as eating processed meats with synthetic nitrates and nitrites. Many consumers think "uncured" sounds healthier; but this is a misconception.
The bottom line when it comes to food labels
Always be cautious and skeptical about packaging claims on food items. Draw your own conclusions based on what you confirm to be true after evaluating the nutrition facts and ingredients.
Important note about unique nutrient needs
Some people have special nutrient needs because of health conditions. These needs may not match the general nutrition advice in this article. Again, always follow your primary care provider's or dietitian's guidance for your individual dietary needs.
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