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Step 1
Look for the "Serving Size" listed at the top of the label. The amount of food that makes up a single serving is the estimated amount a person would generally eat in one sitting. Use this information to help determine appropriate portion sizes and thus help eliminate overeating.
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Step 2
Locate information regarding the amount of calories per serving underneath the "Serving Size." A diet of 1,500 to 2,000 calories per day is recommended for most adults. Do not drop below 1,000 calories a day when dieting. Look at the amount of calories compared with the amount of nutrients when judging whether a particular food is considered empty calories.
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Step 3
Find the number of calories from fat. For instance, if there are 100 calories in a serving and 50 of these are from fat, then the food is 50-percent fat. Most doctors recommend getting no more than 20 percent of your calories from fat per day.
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Step 4
Distinguish between the types of fat listed on a nutrition label. Trans fats are the ones that can raise blood cholesterol to unhealthy levels. Trans fats are present in ingredients labeled "hydrogenated" or "partially hydrogenated." Another type of fat generally considered bad is "saturated" fat, which can cause high LDL cholesterol levels. Limit foods labeled high in saturated fat, such as cheese, butter, whole milk and fatty meats (like lamb or steak).
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Step 5
Obtain information regarding fat, cholesterol and sodium in the middle of the Nutrition Facts label. These nutrients are listed first and are often overeaten in the United States. An overabundance of these three nutrients can elevate your risk of developing heart disease, type 2 diabetes, particular cancers and hypertension.
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Step 6
Read labels in search of foods that are high in hard-to-get vitamins and nutrients. Most people do not get enough dietary fiber, vitamin A, vitamin C, calcium and iron on a daily basis. Adequate calcium consumption (1,000 mg per day) can counteract the brittle bone disease called osteoporosis, while eating 20 g of fiber each day can help prevent bowel problems.
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Step 7
Study labels to choose fortified breads and cereals rich in proteins and vitamins. To find out how many grams of protein you need a day, multiply your body weight in pounds by .37. The amount of vitamin A recommended is .7 mg daily, vitamin C is 75 to 90 mg daily, calcium is approximately 1000 mg daily and the RDA for iron is 10 to 15 mg daily.
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Step 8
Read the bottom section of the label to find data on "Vitamins & Minerals." There is a percent "Daily Value" listed for each of these, as well. Note that only the vitamins and minerals required to be listed by the FDA must appear on these labels. Food manufacturers can choose whether or not to list other nutrients in their products.
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Step 9
Use the Nutrition Facts labels on foods in conjunction with the USDA's food pyramid to ensure good and balanced daily eating. You can find a printable pyramid online (see Resources below).
