Tips To Understand Food Labels
January 5, 2009
Have you ever been confused by food labels? What does % of daily amount and nutritional values mean? If so, then you have come to the right place. This article will help you decipher food labels better.
Nutritional facts
This part of the label mainly tells you about the serving size and calories and stuff like that.
Serving size
This is the serving size upon which the nutritional values are calculated. You need to read this carefully. A bottle of cola may say 200 calories per serving, and the bottle may consist of 3 servings. Therefore, while you think you are taking 200 calories, you are in fact downing 600 calories. So take care when you read this.
Calories
Here you see how many calories you will get per serving. Fat accounts for 9 calories whereas proteins and carbohydrates account for 4 calories each.
Percentage of daily values
Here you can know the exact amount of each nutrient and the percentage of the daily value per serving. You can select foods so that by combining them you can get 100% of your total daily value.
Nutrients
Total fat, cholesterol, sodium, carbohydrates and protein percentages are given. A further break up of the types of fat, like saturated fat, and for carbohydrates, dietary fibers and sugars, is also given.
Special vitamins
Four vital vitamins and minerals namely vitamins A and C, calcium and iron are enlisted. If the food contains some more useful vitamins or minerals, you can find them also along with these.
Reference section
This will be the same for all food labels because it notes the recommended daily amounts (RDA) for each nutrient, which can be based both on a 2000 or 2500 calorie diet.
Ingredients
This will tell you what the food really contains, apart from the advertising on the front. Therefore, look properly. The items are listed in a descending order according to the amount they are in the product. Therefore, if water is first on the list, then you can be sure that it contains a lot of water.
Things to remember
Contents
You can check for the quantity, ingredients and the form of the food like sliced, or whole.
Nutritional Aspect
Check for the number of calories, amount of fat and vitamins per serving.
Quality standards
Eggs and fresh meat will carry a grade shield or inspection mark, which ensures its safety.
Food shelf life
Check the dates of manufacture or packaging. Dates like sell by date or best used by and also do not use after dates indicate the shelf life of the food.
Lot number
Check the identification number so that you can have it in case you want to report a problem.
Anti-tempering devices
Check this especially because they will ensure that you are getting the product as it should be and that it has not been modified in any way.
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