This is a breif discussion on how to read a nutrition label from a Layman’s perspective. I’ll walk you through a label and the important things to know when comparing labels. We will also compare some labels and talk about the different ingredients. I bring this to you with the hope and desire that you become more conscious of what you consume! Happy Eating and Drinking!
- Serving Size is suggested, not actual.
- Fat lists “bad fats” ONLY
- Cholesterol = Saturated Fats (essentially)
- Sodium = Salt
- Carbs include, Fiber, Sugar, and Added Sugars. Avoid Added Sugars.
- % Daily Value based on the FDA recommended 2000 Calories per Day
- Fat = 20 – 35% Total Calories. >10% Saturated
- Carbs = 40 – 65% Total Calories
- Protein = 10 – 35% Total Calories
Label History and Take-Aways
SERVING SIZE: The Nutrition Labeling and Education Act of 1990 (NLEA) required the reflected serving size be based on “amounts customarily consumed,” not the recommended consumption. The FDA does not require servings be individualized therefore you may purchase small items that contain MULTIPLE servings. Be aware of how many “Servings Per Container” and make an attempt to understand your Daily Recommended Values so to avoid over-consumption.
HEALTH CLAIMS: Health Claims describe the relationship between food or a food component and the prevention or treatment of a disease or health related condition. The FDA allows Health Claims which are backed by scientific evidence. An example of a qualified health claim is, “Scientific evidence suggests, but does not prove, that whole grains (three servings or 48 grams per day), as part of a low saturated fat, low cholesterol diet, may reduce the risk of diabetes mellitus type 2.”
Check out additional FDA approved Health Claims
NUTRIENT CLAIMS: Nutrient Claims imply health benefits such as; “Lite, Free, High, Low, Reduced.” A product can be labeled “HEALTHY” if it has “healthy levels” of Total Fat, Saturated Fat, Cholesterol, and Sodium. Even though we know these nutrients are dangerous to our health, the FDA still allows for products with these nutrients to be labeled “HEALTHY.”
Carbohydrates
More often than not, people get confused about the Total Carbohydrates. Here we see two products with Carbs represented.
- Carbs are 13 Grams. Fiber Plus Sugar equals 11 grams. 2 Grams are Natural Sugars.
- Carbs are 12 Grams. No Added Sugar. All Sugars are Naturally occurring.
The Primary take-away for Carbohydrates is to minimize the consumption of products with ADDED SUGARS due to the health risks related to the over-consumption of Added Sugars. ( Men: >36g per day Women: >25g per day of Added Sugar)
Let’s look at the Ingredients!
The Ingredients section is a list of the ingredients used in the making of the product within the package. The ingredients are listed by most used to least used.
Here we have two boxes of Brownie Mix. The left has words you can read and pronounce and the box on the right has a few words that look a bit funny, so let’s start at the top of the funny words box.
The first ingredient is SUGAR so we can conclude this box contains mostly sugar. When we look at the nutritional facts for the Carbs we see 17g of Added Sugars for A SINGLE Serving. (Who eats only one Brownie?!) Exactly! It can be very easy to over-consume sugar with this product.
ENRICHED means the company removed all natural vitamins and minerals and inserted their own version of the same vitamins and minerals.
BLEACHED needs no introduction if you have ever washed your clothes. All Natural color has been stripped from the ingredients.
CORN SYRUP is another name for sugar and contributes to ADDED SUGARS.
The Ingredients Take-Away: when we choose products that are left in their natural state, like the box on the left, we see that the Nutritional Value goes up! By comparing the Vitamins and Minerals available for each product, we see the Left Box has 39mg of Calcium and 154mg of Potassium where the Right Box states “not a significant source of vitamin D, calcium, and potassium” even though the product is ENRICHED.
It is always in your best interest to review the label before you buy!
In Conclusion
I can go on and on about Nutrition Labels but I wanted you to get the gist of it so that when you go shopping and you turn over that product, you are equipped to begin cultivating healthier food choices.
I challenge you to evaluate your pantry and refrigerator for potential changes you can make towards cultivating healthier eating habits. I challenge you to evaluate the amount of Saturated and Trans Fats, and Added Sugars you consume as well so to ensure you are maintaining an acceptable consumption amount. Overall, I challenge you to seek healthier eating habits!