How to Read Food Labels

We are all trying to make the right choices with our diets. The problem is that making healthful food choices can be difficult when the labels on the food packaging read like a foreign language. Here is a breakdown on how to read those labels so you can make the right choices with your diet.

Instructions

Difficulty: Easy

Things You’ll Need:

• time

1. The first thing you see on the label is the serving size. Pay special attention to the number of servings because even individually wrapped portions can have more than one serving. Everything else listed on the label is based on one serving size.
2. Calories is the next listing. It is based on ONE serving, so be careful if your portion is actually 2 or more servings.
3. Watch out for saturated and trans fats, which raise bad cholesterol and lower good cholesterol. Look for foods with no more than three grams of saturated fat per serving.
4. To help keep your blood pressure in check, monitor the amount of sodium you consume. Try to stick with foods that have no more than 500mg per serving or less.
5. Keep an eye on the carbohydrates, especially if you are on a controlled carbohydrate diet. Remember, this number is for one serving, just like with the calories. If your portion is 2 or more servings, you need to multiply by that number to get the correct number for your carbohydrate intake.
6. Dietary fiber is listed under the carbohydrate section. You need at least 25 to 35 grams of fiber a day for optimum colon health.
7. Sugar is often hidden in foods. It's listed under the carbohydrate section and you really need to monitor the amount consumed, especially if you are diabetic or pre-diabetic.
8. Protein is found in most foods, not just meat. Monitoring this amount can ensure that you are consuming the correct amounts needed for your body without having to consume large amounts of expensive meats.
9. In general, the shorter the ingredients list, the fewer artificial ingredients included. Look at the top five ingredients. These are the primary ingredients in that food. This can really tell you a lot about what you are eating and is usually followed by allergy information. Pay attention to this section if you have allergies to peanuts, grains, etc. because they may be there in very small amounts.