Food labels provide important information about the nutritional content of packaged foods. Understanding these labels can help you make informed decisions about the foods you eat. Here are some key points to consider when decoding nutritional information on food labels:
Overview of the Nutrition Facts Label
The main section of a nutrition label contains product-specific information such as serving size, calories, and nutrient information . The bottom section of the label includes a footnote that explains the Percent Daily Value (%DV) and provides the number of calories used for general nutrition advice .
Serving Information
Start by looking at the serving information on the label. This tells you the size of a single serving and the total number of servings per container . The serving size reflects the amount people typically eat or drink .
Calories
Check the total calories per serving and per container. This information helps you understand how many calories are contained in one serving and allows you to compare it to the number of servings you eat .
Nutrients
The Nutrition Facts label provides information about the amounts of specific nutrients in the product. It is important to focus on key nutrients and understand what you’re looking for. For example, pay attention to the amount of saturated and trans fats rather than the amount of total fats, as not all fats are bad .
Percent Daily Value (%DV)
The Percent Daily Value (%DV) on the label indicates how much of a nutrient is in one serving of the food and how it contributes to your daily diet. The %DV is based on a 2,000-calorie diet and can help you determine if a food is high or low in a particular nutrient .
Front-of-Pack Nutrition Labels
Some food products may also have front-of-pack nutrition labels that use color coding to indicate the amounts of fat, saturated fat, sugars, and salt in the food. Red indicates high amounts, amber indicates medium amounts, and green indicates low amounts .
Additional Resources
If you need more information on understanding food labels, you can visit the websites of regulatory bodies like the FDA or Health Canada. These organizations provide additional resources and guidance on how to interpret and use nutrition labels effectively .