Whole foods, such as fruits, vegetables, nuts, and seeds, are full of important vitamins and minerals. These foods provide us with the fiber we need to maintain our energy levels and the antioxidants we need to fight off infection.<\/p>\n
However, when buying packaged food products, we have to rely on the Nutrition Facts label to determine how the item will impact our health. These labels are required by the U.S. Food and Drug Administration (FDA) and they provide information on serving size, ingredient list, and nutrient levels, such as fiber, vitamins, sodium, calories, and sugar.<\/p>\n
When trying to maintain a healthy diet, reading and understanding the nutrition facts is essential. But, these labels can often be difficult to understand and we may not know which essential nutrients to look for. To help you choose only the healthiest items for you and your family, we explain what to look for when reading food labels. Plus, we also outline the role some nutrients play in our overall health.<\/p>\n
At the top of the nutrition label, the first thing you will notice is the serving size. Above this, you will also see the number of servings in the entire package. These portions are listed first in standard U.S. measurements (cups, tablespoons, etc.) and then in metric units (grams).<\/p>\n
The serving size does not necessarily suggest how much of the food you should eat, but it does indicate the amount people typically eat at one time. Looking at the serving size is important because the nutrition facts listed will apply to this portion.<\/p>\n
For example, if the label lists \u201c200 calories,\u201d this means that there will be 200 calories per serving. If the serving size is 1 cup and you eat 2 cups, you consumed 400 calories. Therefore, it is important to compare the serving size to what you might actually eat.<\/p>\n
Below the serving size, you will find the number of calories per serving. This number is displayed in a large, bold font. Calories help measure the amount of energy you get from each serving of the food.<\/p>\n
Your daily calorie intake should be determined by your age, activity level, and body type. However, most nutritionists recommend eating around 2,000 calories per day. Since the overconsumption of calories has been linked to weight gain and obesity, it is important to pay close attention to the calories in each serving of food.<\/p>\n
Beneath the calories, you will find a list of key nutrients. The measurements of each nutrient will be listed in grams or milligrams. Each item labeled can impact your health, so you should consider your dietary and nutritional needs when selecting packaged foods.<\/p>\n
Below, we summarize what each of these nutrient values means for your diet.<\/p>\n
Across from each nutrient, you will notice the Percent Daily Value. This percentage is the daily value for each nutrient in a single serving. It is also based on a 2,000-calorie a day diet. This number is important because it can help determine whether the food has a high nutritional value.<\/p>\n
For example, if an item contains 20 percent DV, this means that it makes up 20 percent of the amount of sodium you should have in one day (based on a 2,000-calorie diet). 20 percent is considered high.<\/p>\n
Below, we include the FDA\u2019s Daily Value recommendation based on a 2,000-calorie diet.<\/p>\n
Following the protein listing, you will find the vitamins and minerals contained in the item. The majority of nutrients listed in this section are those that the American diet is typically lacking, such as vitamins C, D, A, B6, and B12, calcium, potassium, iron, folate, and niacin.<\/p>\n
A diet rich in these nutrients can help reduce the risk of developing high blood pressure, anemia, and osteoporosis. Be sure to choose items with a higher vitamin and mineral DV percentage. This will help you eat more nutrient-dense foods.<\/p>\n
Food manufacturers use certain claims to market their products. Below, we explain what each of these claims means and how it might affect the nutritional value of the item.<\/p>\n
Good health starts with our diet. We may know that fruits and vegetables are part of a healthy diet, but the nutrition facts panel can help us choose better packaged foods. When we choose items that are high in fiber, and essential vitamins and minerals, we can reduce our risk of developing chronic diseases in the future.<\/p>\n
Eating right is also critical for getting a good night’s sleep. Some foods promote sleep more than others, as we discuss in our guide to the best foods for better sleep.<\/p>\n","protected":false},"excerpt":{"rendered":"
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