How to understand nutrition labels

How to understand nutrition labels

Are you having trouble understanding all those difficult terms on nutrition labels? Don't be afraid, because you are not alone. Saturated fat, trans fat, partially hydrogenated oils, caboxymethylcellulose, sodium hexametaphosphate, maltodextrin... it's all just too much to absorb. We want to help you understand the foods you eat so you know whether you're eating healthy or not.

People look at nutritional information for different reasons. Whatever the reason, it's always a good idea to know what you're putting into your body. Before jumping into the ingredients, take the time to read the nutrition label. Here's a breakdown of what you need to know about nutrition labels.

Serving size:Start with serving size, which is the exact measurement to which any calories, fats, sugars, or sodium relate. For example, if the serving size is one cup, all quantities apply to that measurement. The 150 calories in this one-cup serving size double if you eat 2 servings. There is a chance that a package, bag or bottle may not have one serving size.

Calories:The next and often most prominent thing people see are calories. The amount of calories represents the amount of energy you get from one serving size of that food. Many Americans consume too many calories due to portion bias. The calorie section of every nutrition label can help people count calories when trying to lose weight. In the average American diet, the standard daily calorie intake is 1,800-2,200 calories for adult women and 2,000-2,500 calories for adult men. These are average calculations that vary depending on physical activity and health status.Note:If you're trying to lose weight, it's best to consume between 1,200 and 1,500 calories per day.

Sodium:The average American eats too much salt. Your maximum daily sodium intake should not exceed 2,300 mg (about 1 teaspoon). If you are over 40 or have high blood pressure, it is recommended that you consume 1,500 mg of sodium per day or less. It is best to avoid as much salt as possible, as excessive salt consumption can lead to heart disease, high cholesterol, high blood pressure or atherosclerosis. If you add salt to your food, there are natural salts that are better for you than regular table salt.

Fats:There are good fats and bad fats. Unsaturated fats are acceptable, in reasonable amounts of course. You want to put something back on the shelf if it contains saturated or trans fats. These two can lead to increased LDL (bad) cholesterol and decreased HDL (good) cholesterol. When looking for fats on a nutrition label, also pay attention to the ingredients list. A labeling loophole allows companies to use 0.5g of trans fat per serving even if the product says it is fat-free.How to check:Check the ingredients to see if any hydrogenated oils are included. If there is any, the product contains some trans fatty acid.

Sugar:Sugar has many names, so check the ingredient list for names like galactose, dextrose, fructose, or glucose. There are also added sugars or sweeteners such as aspartame and high fructose corn syrup that should be avoided. Natural sweeteners such as stevia or organic agave are best. Sugar can be found in unlikely foods to add flavor. They can be found in unhealthy cereals or salad dressings. So beware of hidden sugar.

Carbohydrates:Sugar, fiber and refined carbohydrates (avoid these) fall under the carbohydrate umbrella. Carbohydrates are a great source of energy if you choose the right ones to eat. Complex carbohydrates, often found in whole grains or fruits and vegetables, are much better for you than refined carbohydrates. Including fibrous fruits and vegetables in your diet can improve digestion, increase energy levels, and you'll eat less because you'll feel full.

Vitamins & minerals:Most Americans don't get enough of vitamins A and C. Pay attention to these and make sure you get your daily dose. You can also eat fresh fruits and vegetables to meet, if not exceed, your daily requirements for most vitamins and minerals necessary for good health. Potassium, magnesium, calcium, and iron are great minerals, some of which are found primarily in avocados, dark leafy greens, raw nuts and seeds, or bananas, among many other foods. You can also take herbal supplements to get the vitamins and minerals you need.

Ingredients:The ingredients are on the label for a reason, and they're small for a reason too! Many people overlook the ingredients, some of which can be harmful to your health. The main ingredients of the meal are listed first. If the ingredient is too difficult to pronounce, we recommend staying away. Look for short ingredient lists with easy-to-understand ingredients.

This is a lot to take in, but hopefully it helped you understand nutrition facts a little better. If you have any questions about what is best to consume/avoid for your health, email or call us. We are here to help.