Master the Nutrition Facts Label: Your Complete Guide to Healthier Choices

FDA

Read Time: 4 min 25 sec

Navigating the complex world of nutritional information can be challenging. However, understanding how to read and use the nutrition facts label is a critical skill that can guide you toward healthier food choices. This guide will empower you with the tools to decode the nutrition facts label, making it an ally in your journey toward a healthier lifestyle.

Table of Contents

1. Introduction to the Nutrition Facts Label

2. Serving Information: Size Matters

3. Calories: The Energy Currency

4. Nutrients: The Good, the Bad, and the Essential

5. The Percent Daily Value (%DV): Your Daily Nutritional Compass

6. Added Sugars vs. Total Sugars: Unraveling the Sugar Mystery

7. Folate: The Vital B Vitamin

8. Nutritional Needs of Older Adults

9. Nutrition Facts Label Variations

10. Empowering Your Health Journey with the Nutrition Facts Label

Introduction to the Nutrition Facts Label

The Nutrition Facts label is a detailed nutritional information panel on packaged food products. It is designed to give consumers the information needed to make informed food decisions. This label contains key information about serving size, calories, and nutrient content, including the amount and the percent daily value (%DV) of various nutrients.

The Nutrition Facts label has recently changed significantly to reflect the latest scientific research and public input. These changes make the label more user-friendly and better aligned with current dietary guidelines.

For additional resources on the new Nutrition Facts label, visit the FDA's New Nutrition Facts Label page.

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Serving Information: Size Matters

One of the first things to note when reading a nutrition facts label is the serving information. This includes the serving size and the number of servings in the package. The serving size is standardized to facilitate comparison between similar foods. It reflects the typical amount people eat or drink. It is presented in familiar units like cups or pieces, followed by the metric amount in grams.

Remember, all the nutrient amounts listed on the label, including calories, are based on this serving size. If you eat or drink more or less than this serving size, the nutrient and calorie intake will need to be adjusted accordingly.

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Calories: The Energy Currency

Calories measure the energy you get from a serving of food. The number of calories you consume directly influences your body weight. To maintain a healthy weight, balance the number of calories you consume with the number of calories your body utilizes.

Remember, the calories listed on the label are per serving. You'll have to multiply the listed calories by the number of servings consumed if you consume multiple servings. For instance, if a serving of lasagna contains 280 calories and you eat two servings, you'll consume 560 calories.

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Nutrients: The Good, the Bad, and the Essential

The nutrition facts label also provides information about various nutrients. These nutrients can be broadly categorized into those we should get less of and those we should get more of.

Nutrients to Limit:

• Sodium, Saturated Fat, and Added Sugars: These are nutrients that may be associated with adverse health effects, and most people consume more than the recommended limits. A diet high in these nutrients is correlated with an increased risk of developing health conditions like cardiovascular disease and high blood pressure.

Nutrients to Get More Of:

• Vitamin D, Dietary Fiber, Calcium, Iron, and Potassium: These are nutrients that most people do not get enough of. A diet high in these nutrients can help lower blood glucose, increase the frequency of bowel movements and cholesterol levels, and reduce calorie intake. Additionally, it can reduce the risk of developing osteoporosis, anemia, and high blood pressure.

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The Percent Daily Value (%DV): Your Daily Nutritional Compass

The %DV is a guide to the nutrients in a food serving. It shows how much a nutrient contributes to a total daily diet based on a 2,000-calorie daily diet. The %DV can be used to determine if a food is high or low in a nutrient and can help you make dietary trade-offs with other foods throughout the day.

Remember, 5% DV or less of a nutrient per serving is considered low, and 20% DV or higher is considered high. Therefore, pick foods higher in %DV for Vitamin D, Dietary Fiber, Calcium, Iron, and Potassium and lower in %DV for Saturated Fat, Sodium, and Added Sugars.

Added Sugars vs. Total Sugars: Unraveling the Sugar Mystery

You'll find information about total and added sugars on the nutrition facts label. Total sugars include sugars naturally present in many nutritious foods and beverages, as well as any added sugars that may be present in the product. However, consuming too much added sugar can make it hard to meet important nutrient needs while staying within calorie limits. Hence, the label now includes a separate line for added sugars.

Folate: The Vital B Vitamin

Folate is another vital nutrient listed on the nutrition facts label. As a B vitamin, it helps your body make healthy new cells and is naturally present in many foods. However, it is also added to certain foods and is found in dietary supplements. Folate is essential for individuals who can become pregnant as it can lower the risk of certain congenital disabilities.

Nutritional Needs of Older Adults

As we age, our nutritional needs change. The nutrition facts label can help older adults monitor their intake of certain nutrients. For instance, older adults should look for foods with a higher %DV of dietary fiber, vitamin D, calcium, and potassium and a lower %DV of saturated fat, sodium, and added sugars.

Nutrition Facts Label Variations

While most nutrition facts labels follow a standard format, variations for certain products, for instance, dual-column labels, show the amounts of calories and nutrients on both a "per serving" and "per package" basis. On the other hand, single-ingredient sugar labels are not required to declare the number of grams of added sugars in a product serving. However, they must still declare the percent Daily Value for Added Sugars.

Empowering Your Health Journey with the Nutrition Facts Label

Understanding the nutrition facts label is a powerful tool in maintaining and improving your health. Whether you're trying to lose weight, manage a chronic condition, or eat healthier, knowing how to read and interpret the label can help you make healthier food choices. Use the knowledge you've gained from this guide to empower your health journey and make the nutrition facts label work for you!

Whether you're a beginner or a seasoned nutrition facts label reader, remember that the more you use the label, the more comfortable you'll make quick, informed food decisions that align with your dietary needs and goals. Happy label reading!