How to Read a Nutrition Label

One of the first steps to implementing a healthier lifestyle is to get in the habit of reading nutrition labels.

Nutrition labels were first developed when nutrient deficiencies were common. However, in 1993 the label information changed to reflect increasing public health concern over dietary fats, fiber, and sugar.

The nutritional information that is required on a label include:

Serving size, in both a typical household measuring unit and its metric equivalent;
Number of servings in the container;
Calories per serving, and the total number of fat calories;
Fat (including saturated fat and trans fat);
Cholesterol;
Sodium;
Carbohydrates (including dietary fiber and sugar);
Protein; and
Vitamins A and C, Calcium, and Iron.

Although some nutrition labels may include additional nutritional information, this list is what is required by the Food and Drug Administration and the Food Safety and Inspection Service of the US Department of Agriculture. Other requirements include a list of ingredients (beginning with the ingredient that has the most weight), the address or phone number of the manufacturer, and % Daily Values based on a 2000-calorie reference diet. Additionally, any health claims must be supported by scientific evidence and approved by the FDA.

When reviewing a nutrition label, start with the serving size, and number of servings per container. This lets you know exactly how much is considered a single-serving portion of that particular food. The size of single serving is important, since the quantity you eat will obviously influence the number of calories and nutrients you will be consuming.

Then, take a look at the calories per serving. The calories reflect the amount of energy you will get from a single serving. If you are restricting your total caloric intake for the day, you'll be able to tell how many calories you will have left after eating one serving of that particular food.

Check the amount of trans fat. Fat, in and of itself, is not bad for you in moderation; however, trans fat should be avoided.

Carbohydrate grams and fiber are important, especially if you have insulin resistance, diabetes, or high triglycerides and need to watch your total carbohydrate intake.

Sodium and cholesterol are also of importance. From a general health standpoint, you should limit your sodium to 2000mg/day and cholesterol to 200mg/day. Being a little above those numbers is okay if you don't have high blood pressure or high cholesterol, but if you do have those health conditions you should monitor your total sodium and/or cholesterol intake and strive to be well below those numbers.

The key to a healthy lifestyle is making smart choices. Avoid trans fats; emphasize low glycemic index fruits, vegetables, whole grains, and lower-fat milk or milk products; include lean meats, poultry, fish, beans, eggs, and nuts; and choose foods low in sodium and added sugar. Make it a habit to read nutrition labels so that you can easily make smart choices from every food group, and get the most nutrition from your calories.