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How to Read a Food Label
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Components of the Food Label: each label consists of four primary components that are important to consider when looking over the information. These components include the serving size, the calories, the nutrients, and the percent daily value.
Serving Size: The serving size reflects the amount that people typically eat or drink. This does not mean that it is the serving you have to eat. It is important to consider that the nutrients and the calories on the label are for the recommended serving size. Pay attention to the serving size on pre-packaged items as one package might include more than one serving!
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Calories: Calories provide a measure of how much energy is provided from the food. To achieve and maintain a healthy body weight, you must balance the number of calories you eat and drink with the number of calories your body uses daily. Depending on your physical activity, these needs may be higher or lower. The most important thing to note is the number of servings consumed determines the number of calories consumed.
Nutrients: The label provides an outline of the key nutrients needed in our daily diet. There are some nutrients to monitor and we aim to consume less of. These include saturated fat, sodium, and added sugars. Americans easily meet their daily needs for these categories and typically exceed the necessary requirements. Eating too many of these groups leads to an increased risk of developing chronic disease. Some nutrients to eat more of include dietary fiber, vitamin D, iron, calcium, and potassium. Eating a diet high in fiber can increase the frequency of bowel movements, lower cholesterol, and reduce calorie intake.
Percent Daily Value: the daily values are reference amounts of nutrients to consume each day. The percentage helps evaluate if a food is high or low in a nutrient. 5% or less represents a low serving of a nutrient. 20% or more represents a high serving of a nutrient.
