Why is reading food labels important?

Food labels are crucial for you to understand what ingredients and nutrients you’re consuming, in what amount, and portion sizes to help you make better choices.

What’s the first thing you look for on a food label?

First and foremost, it is the serving size and servings per container, so you understand how much nutritional value is being referred to.

What does serving size indicate?

It indicates the suggested serving size and makes it possible to calculate the number of servings per package.

How Do I Use the % Daily Value (%DV)?

%DV shows what percentage of a daily value a nutrient contributes to a 2,000-calorie diet.

What Is a %DV Considered Low or High?

5% of less is low and 20% or more is high for a nutrient.

What Should I Be Looking for on the Ingredient List?

Select foods with ingredients you know and avoid products with added sugars, artificial preservatives, or trans fats.

How Do I Find Secret Sugars?

Be on the lookout for terms such as sucrose, high-fructose corn syrup, dextrose, maltose, and any ingredient that ends in “-ose.”

What Are Some of the Other Types of Fats Listed on the Label?

The label shows total fat, saturated fat, and trans fat. Try to reduce saturated fats and avoid trans fats.

What is the Significance of Fiber on Food Labels?

Foods with high fiber are great for digestive health, maintain sugar levels in your blood, and keep you feeling fuller for a longer time.

How Do I Identify Whole Grains on a Label?

Seek terms such as “100% whole grain” or “whole [grain name]” as one of the first items in the ingredients.

What does “Natural” Mean on Food Labels?

“Natural” means minimal processing; however, this is not regulated and may contain additives.

What Does “Organic” Mean on Food Labels?

Organic products must meet USDA standards, avoiding synthetic pesticides, GMOs, and certain fertilizers.

How Do I Interpret “Low-Fat” or “Fat-Free”?

“Low-fat” means 3 grams or less of fat per serving, while “fat-free” means less than 0.5 grams per serving.

What Does “Reduced Sodium” Mean?

The product contains at least 25% less sodium than the original version.

What Is the Difference Between “Sugar-Free” and “No Added Sugar”?

“Sugar-free” has less than 0.5 grams of sugar per serving, while “no added sugar” means no sugars were added during processing.

What Are Artificial Sweeteners on Labels?

Common ones include aspartame, sucralose, and stevia. They provide sweetness without added calories.

What Does “Gluten-Free” Mean?

It indicates the product contains less than 20 ppm of gluten, safe for those with celiac disease or gluten intolerance.

How Do I Compare Sodium Content in Foods?

Check the %DV; foods with less than 5% DV of sodium per serving qualify as low sodium.

What Is “High in Protein” on a Label?

Products that have a label “high in protein” must have at least 10 grams of protein per serving.

What Is the Importance of Calories on Food Labels?

Calories refer to the energy a food contains. Compare them with your daily calorie needs to gain or lose weight.

How can I choose a healthy snack by reading food labels?

Select foods that have low sugar, high fiber, and moderate protein and few added ingredients.

What should I limit my intake of?

I should reduce my intake of saturated fats, trans fats, added sugars, and sodium to help prevent chronic diseases.

How do I find hidden trans fats when the label says “0 Trans Fat”?

I should check the ingredient list for “partially hydrogenated oils,” a hidden source of trans fats.

What Does “Enriched” or “Fortified” Mean?

“Enriched” means that lost nutrients are replaced, and “fortified” means additional nutrients are added.

How Do I Read the Cholesterol Listing on a Label?

Aim for less than 300 mg of cholesterol per day for healthy heart support.

What Do “Light” or “Lite” Mean?

These words refer to lower calories or fat. Compare the label to the product itself, however.

What Are Net Carbs, and Why Do I Care?

Net carbs are total carbs minus fiber and sugar alcohols. They’re useful for anyone managing blood sugar or following a low-carb diet.

How Do I Choose Low-Sodium Foods?

Look for the words “low sodium” (140 mg or less per serving) or “no salt added.”

What Do I Need to Know About Servings Sizes on Packaged Snacks?

Many packages contain multiple servings, so be sure to check serving sizes to avoid overeating.

How Can I Use Food Labels to Make Better Choices?

Compare products; focus on whole ingredients; choose lower %DV for unhealthy nutrients, and choose higher %DV of beneficial nutrients like fiber and protein.