Understanding Food Labels: The Key to Informed Eating

Food labels are treasure troves of information about our diet, but they can be deceptively complex. Mastering the art of reading these labels enables us to make smarter food choices.

Breaking Down the Food Label

Every food label is a data-rich snapshot of what’s inside the package. Here’s a breakdown of the essential components:

Serving Size and Servings Per Container

The serving size is the foundation of all nutritional information on the label. It’s crucial to note that packages often contain multiple servings, which means you may need to adjust the values if you consume more than the stated amount. Interestingly, the FDA periodically updates serving sizes to reflect what people typically eat, not what they should eat. For example, the serving size for ice cream was recently increased from 1/2 cup to 2/3 cup.

Calories

While calories indicate the energy content of food, they don’t tell the whole story. The source of these calories matters just as much. On food labels, calories represent the total energy provided by all macronutrients (carbohydrates, proteins, and fats) in one serving. However, not all calories are created equal. For instance, 100 calories from an apple provide fiber, vitamins, and minerals, while 100 calories from a cookie are mostly empty calories from sugar and fat.

Additionally, the body processes different macronutrients differently: protein has a higher thermic effect which means the body burns more calories digesting it compared to carbs or fats. Therefore, while tracking calories can be useful for weight management, it’s equally important to consider the nutritional quality of the foods you’re eating and not just their calories shown on the label.

Nutritional Breakdown

The label lists various nutrients, categorized into those we should limit and those we should increase.

• Nutrients to Limit: Saturated fat, sodium, and added sugars. Excessive consumption of these can increase health risks. For instance, high sodium intake is linked to high blood pressure, while added sugars contribute to obesity and tooth decay. Food for reference: A 12-ounce can of Coca-Cola contains about 39 grams of sugar, which is equivalent to about 10 teaspoons. To put this into perspective, if you were to pour the sugar from a can of Coke into an empty can, it would fill about 1/4 of the can!
• Nutrients to Increase: Fiber, vitamins (like D and calcium), and minerals (like iron and potassium). These are often underconsumed in the average diet. Our bodies can produce vitamin D when our skin is exposed to sunlight, but many people still don’t get enough, so make sure to check the label and try your best to include vitamin D-rich foods in your diet or consider supplements.

Deciphering % Daily Value (%DV)

The % Daily Value provides a quick reference for nutrient content based on a 2,000-calorie diet. Here’s how to interpret it:

• 5% DV or less is considered low
• 20% DV or more is considered high

When looking at the %DV, it’s important to understand that for most nutrients, a lower number is better. However, for beneficial nutrients like fiber, vitamins, and minerals, you want to see higher numbers. An ideal approach is to choose foods with low %DVs for nutrients you want to limit (like saturated fat and sodium) and high %DVs for nutrients you want to increase (like fiber and vitamins).

Navigating Label Challenges

Note that many times food labels can be misleading. A product might seem low in calories, but the serving size could be unrealistically small. Be wary of marketing terms like “light” or “reduced” – these claims are relative and don’t always mean the product is healthy.

Remember: “Zero” doesn’t always mean zero. FDA regulations allow products to be labeled as having 0 grams of trans fat if they contain less than 0.5 grams per serving. To avoid hidden trans fats, look for “partially hydrogenated oils” in the ingredient list.

Making Informed Choices

Focus on nutrient-dense foods and be mindful of excess sugars, fats, or sodium. Remember, whole foods often don’t come with nutrition labels, and they’re generally the healthiest options. Also, when grocery shopping, stick to the perimeter of the store where fresh produce, meats, and dairy are usually located. The middle aisles often contain more processed foods. And it goes without saying, never go grocery shopping when you’re hungry – it’s a surefire way to end up with a cart full of donuts and chips! By understanding food labels, you’re taking control of your diet and making informed decisions that support long-term health. Just remember to flip the products around and take a look at the nutrition facts – you might be astonished at what you discover when you know what you’re looking for.

What do you look for on nutrition labels? We’d love to hear your tips!