While I am a big advocate for eating fewer processed, packaged foods, the reality is that more than 80% of the foods Americans eat come in a box or a can. Therefore, it’s important to be able to understand the basic components of a Nutrition Facts label and how you can use it to help you make healthy food choices. Here is a breakdown:
SERVING SIZE: This is a food’s recommended serving size. It can include a weight measurement (for example: one cup) or a number of pieces of food (i.e. 12 crackers).
Serving per Container: This is the suggested number of servings. For example, if a food has four servings per container and you eat half of the bag, you would be eating two servings – even if it is a small bag. So it is always important to look at these numbers because you may be eating more than you think!
CALORIES: This is the number of calories per serving (using the correct serving size).
TOTAL FAT: This is the total fat per one serving in grams and in % Daily Value (DV). You want to limit your total fat intake to less than 50g per day.
Calories from Fat: These are calories from fat. Choose foods with less than 30% of calories coming from fat.
Saturated Fat: This is fat from animal foods, full-fat dairy products and tropical oils. A diet high in saturated fat is a risk factor for coronary artery disease. Choose foods containing less than 5g of saturated fat per serving and avoid those with more than 20% of the DV for saturated fat. Keep your total saturated fat intake at less than 25g per day.
Healthy Fats: Labels may also list monounsaturated and polyunsaturated fats. These are unsaturated fats that may help protect your heart, however all fats should be used in moderation as they are a concentrated source of calories at 9 cal per gram.
TRANS FATS: Trans Fats are now listed on every nutrition label. Trans fats are formed by a process called hydrogenation, which chemically changes liquid oils into solid fats. Trans fats are used in many processed foods to increase shelf life and flavor. A diet high in trans fats can increase cholesterol levels, which increases risk of heart disease. If a food has the words “partially hydrogenated oil” on the label it contains trans fats.
CHOLESTEROL: This is another form of fat measured in milligrams. Too much dietary cholesterol is another risk factor for heart disease. Cholesterol is found in organ meats, animal fat, full-fat dairy products and egg yolks. Limit intake to 300 milligrams daily if you are at risk for heart disease.
Stay tuned for my next post for further guidance on reading nutrition labels. Until then…
Be Well,
Carolyn
