Reading a Nutrition Label

SERVING SIZE:  Serving size should be stated in grams  Also may be stated in pieces, cups, or other measurement  Does not always match what we think is a serving or the amount we usually eat!

SERVINGS PER CONTAINER:  Will tell you how many servings are in the container

COLUMNS:  There will be two or three columns  The first tells you the amount of the nutrient or calories per serving,  The second gives the calories or the % daily value or the % of the RSDA  The third, if included, gives the calories or the %RSDA as the food is normally served or as prepared

CALORIES  Calories are stated per serving  The number of calories from fat are shown  More than 30% calories from fat is BAD

FAT:  Shows the total fat grams  Will show saturated fat, unsaturated fat and trans fat. These should all add up to the total fat.

CHOLESTEROL, SODIUM, POTASSIUM  Shown in milligrams and with the percentage of daily value in the columns

TOTAL CARBOHYDRATE:  The first row shows the total  Then it is broken down into Dietary Fiber, sugars, and other carbohydrate. These should all add up to the total carbohydrate  Look for foods that are high in fiber and low in sugar

PROTEIN  Shows the grams of protein  Protein helps the food to digest more slowly and will stay with you longer  Protein does not show a % DV

**  Gives more details about the food  Tells what amount of calories the percentage of daily values were based upon. This statement must be an all labels.  May show how much you need of nutrients based upon another calorie consumption level

READING A NUTRITION LABEL

INGREDIENTS:

 The ingredient that there is the most of is listed first  The ingredient that there is the least of is listed last  This can be deceiving because an ingredient like sugar can be added in multiple forms so that it doesn’t appear in the first ingredients in a food.  There are many names for sugar including: corn syrup, dextrose, fructose, galatactose, glucose, high-fructose corn syrup (HFCS), honey, invert sugar, levulose, molasses, sucrose.  Look for whole grains and low sugars  Many labels will include allergy information in this section  Some labels will include information used in planning meals for diabetics  Some organizations give their approval to foods that meet their criteria of health