How To Read A Food Label
Uploaded by
Simon and SchusterHow To Read A Food Label
Uploaded by
Simon and Schuster110 THE PROGRAM
HOW TO READ A FOOD LABEL
The Nutrition Facts Label can help you make informed food choices for your healthy diet. Once
you have learned how to use the label, you can very quickly decide if the food is a good choice.
Follow the explanations below to understand each section of the label. All labels follow this
format, with information about the specific product given in sections 1 to 4, and the same
footnote (5), included on all labels.
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1 Start here.
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2 Check calories.
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Mastering Stress 111
1 Start here. Sugars refer to both natural and added
The first place to begin is with the serving size sugars. Read the ingredients list to find
and the number of servings in the package. added sugars, which may be listed as sugar,
Serving sizes are standardized so you can sucrose, glucose, high-fructose corn syrup,
easily compare similar foods. If you eat the corn syrup, maple syrup, honey, and fructose.
equivalent of two servings, you must double If sugar is among the first few ingredients,
the calories and nutrients. the food is high in added sugar. Since added
sugar contributes empty calories, look for
2 Check calories. foods and beverages low in added sugars.
This is the amount of calories per serving,
4 Get enough of these nutrients.
using the correct serving size. When one
serving of a food item has more than 400 Most people have to work hard to get enough
calories per serving, it is high in calories. By fiber, vitamin A, vitamin C, calcium, and iron
looking at the calories and nutrients listed in their diet. Eating the right amounts of
on the label, you can determine whether the these nutrients can help to prevent some
food is worth eating. diseases and conditions. Foods with 5 grams
of fiber or more are considered “high-fiber”
Calories from fat: These are calories solely foods. Vitamins and minerals are shown as
from fat. Focus on getting fat in your diet from percentages. The goal is to consume 100%
monounsaturated and polyunsaturated fats. of each of these nutrients daily to prevent
Skip food products that contain trans and nutrition-related diseases.
saturated fats.
5 Footnote.
3 Limit these nutrients.
The statement “*Percent Daily Values are
These are nutrients most people eat in based on a 2,000 calorie diet” must appear
adequate amounts or even too much of. on all food labels. If the package is small,
Eating too much fat, saturated fat, trans fat, the rest of this section may not appear. The
cholesterol, or sodium may increase your full footnote is always the same, because
risk of certain chronic diseases, such as it shows recommended dietary advice, not
heart disease, some cancers, and high information about the food in the package.
blood pressure. Daily Values are recommended levels of
intakes. They are shown for a 2,000-calorie
and a 2,500-calorie diet.
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