Nutrition facts should play the key role in your decision making when you are buying foodstuff. Reading the nutrition fact label and interpreting it may be confusing at times. Let us acquire a bit of savoir faire so that we do not make a wrong decision while choosing the right amount of nutrition for our body.
The nutrition conscious age has coined certain terms that we need to understand at the very onset.
- Serving Size
- Servings per Container
- Percent (%) Daily Value
- Total Fat
| Nutrition Facts |
Serving Size 1 cup (228g)
Serving Per Container 2 |
|
| Amount Per serving |
|
| Calories 250 |
Calories from Fat 110 |
|
| |
% Daily Values* |
|
| Total Fat 12g |
18% |
 |
| |
Saturated Fat 3g |
15% |
|
| |
Trans Fat 1.5g |
|
|
| Cholesterol 30g |
10% |
|
| Sodium 470mg |
20% |
|
| Total Carbohydrate 31g |
10% |
|
| |
Dietary Fiber 0g |
0% |
|
| |
Sugars 5g |
|
|
| Protein 5g |
|
| Vitamin A |
4% |
|
| Vitamin C |
2% |
|
| Caicium |
20% |
|
| Iron |
4% |
|
| *Percent Daily Values are based on 2,000 Calorie Diet. Your daily Values may be higher or lower depending on your calorie needs : |
|
| |
Calories |
2,000 |
2,500 |
|
| Total Fat |
Less than |
65g |
80g |
| Sat Fat |
Less than |
20g |
25g |
| Cholesterol |
Less than |
300mg |
300mg |
| Sodium |
Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
|
300g |
375g |
| Dietary Fiber |
|
25g |
30g |
|
|
|
Serving Size : The label displays the nutrition facts based on one serving size in the package or the can. If the label says “one cup per serving size” that means 228gms of that food stuff.
Servings per container : If the label states that there are “three servings per container” that means there are three cups in the whole package. Now you will understand clearly that if you are intending to eat two servings at a time that means you are consuming double the nutrition facts label.
Percent Daily Value : The FDA percents daily value on the basis of a 2,000-calorie-a-day diet. See the nutrition facts label above. It says 30 milligram cholesterol per serving which makes 10% of suggested amount of cholesterol for a person who eats about 2,000 calories per day.
Now, how would you understand what percent daily value is good for you? To understand high or low for one food source, the percentages are 20% and 5 %. If you see that fat, saturated fat, cholesterol, and sodium listed in the percent daily value column is 5% or less is a low number, and that is a good range for things you should control. But 5% is too low for things like fiber, calcium, and vitamins; you should eat plenty of these things. Anything listed as 20% or more is high, a good range for good things you should eat but a bad range for things should be restricted.
Total Fat: Find the Total Fat on the label given above, 18% daily value is quite high. Are you thinking of eating two cups? In that way you will eat 36% of the suggested daily amount of fat, above the standard of 20% daily value.
You need to remember that the 36% of fat is coming from only one source of food in a day and you are yet to eat other meals, snacks and drinks on the same day. This amount from one food adds a lot of fat to your daily diet and leaves you with 100% - 36% = 64% of your fat allowed for that day.
Quick NF Label Analysis Tips
The Nutrition Fact Label is a handy gizmo for tracking all types of intakes, whether you want details of every gram or a rough evaluation of daily nutrition. Do not just use the label for keeping track of things that should be controlled. Read the label to track and increase your daily fiber, vitamins and calcium intake.
Follow the tips given below to track foods that you eat frequently and before trying any new foodstuff that you intend to include into your standard meal plan.
- Read label for serving size and servings per container and adjust it to the number of servings you are going to eat.
- Estimate your calorie intake by the number of calories per serving as well as the calories from fat.
- Make sure to use the Percentage Daily Value to find out high or low number of nutrients for the daily diet. Remember, 20% or more is high and 5% or less is low.
- Increase nutrients like fiber, calcium, vitamins, and iron.
- Control total fat (saturated and trans fat), cholesterol, and sodium like nutrients.
A conscious understanding of Nutrition Fact Labels and incorporating the habit of weighing your food value before eating, into your daily routine will contribute to your weight loss efforts as well as good health. Try it to feel the difference!
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