How to Read Nutritional Labels

Reading nutritional labels allows you to keep track of your daily intake of nutrients in the packaged food you consume. Nutritional labels give the USDA recommendations for the contained nutrients. These required labels on packaged food products must list the fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, protein, minerals and vitamins. Other required listings include serving size and percentage daily value.

1. Know the serving size of the packaged food. The package lists the serving size first on the label and it represents the amount of food usually eaten in one serving. This value varies with the food and the size corresponds to a general household measure as in cups, ounces – such as ½ cup of pasta or 10 potato chips. Increasing the serving size also increases the calories in the food. When attempting to stick to a diet, the serving size allows you to monitor your calorie intake of your favorite foods.


2. Know the percentage daily value of each nutrient on the nutritional label. For a healthy diet you must consume a given quantity of fats, protein, carbohydrates, minerals and vitamins daily. Also, you cannot exceed a specific quantity of certain unhealthy nutrients such as trans fats and saturated fats. The Percent Daily Values listed on the nutritional label indicates the percentage of the USDA recommendations for each nutrient contained in a serving of the packaged food. Remembered that these values reference a 2,000 daily calorie diet. You will need to make adjustments if you eat more or less than 2,000 calories daily on your diet.


3. Know the important ingredients to look for on nutritional labels. These nutrients include fiber that regulates digestion and reduces the risk of developing heart disease and diabetes. A high fiber packaged food will contain more than 5 grams of fiber in each serving. Whole grains, fruits and vegetables contain fiber. Men 50 years and younger should consume at least 38 grams of fiber daily, and women 50 years and younger should consume at least 25 grams of fiber daily. Vitamins and minerals listed in the nutritional label include iron, calcium, vitamin A and vitamin C.


4. Know which nutrients to restrict on your diet. Regarding cholesterol, consume less than 300 milligrams daily and less than 200 milligrams daily if you suffer with heart disease. This nutrient contributes to hardening of the arteries. Trans fat also raises the risk of heart disease, and nutritional labels should show 0 grams contained in the food product. If it does not, consider not consuming that product. Legally, food manufacturers can state their food contains 0 grams of trans fat if the product contains less than .5 grams in every serving. Scrutinize the labels for trans fat as they may appear as “hydrogenated vegetable oil” or “partially hydrogenated vegetable oil.”  Margarine, snack foods, baked and fried food usually contain trans fats. Also, avoid saturated fats in packaged foods.  They contribute to increased cholesterol levels and an increase risk of heart disease.