How to Read a Food Nutrition Label

You see it every trip to the supermarket--shoppers in mid-aisle reading the labels on the food packages, checking what's in the stuff they eat (and what's missing, too). Here's an intro to nutrition labels, so you can stand in the aisle and block the other shoppers too.

Instructions

Difficulty: Moderately Easy

1. click to enlarge Here's the top of a macaroni and cheese label (click on the picture to see a larger version). It show the average serving size (1 cup = 228 grams), and the number of servings in the package (2). Most of the rest of information on the label tells you what's in a single serving.
2. click to enlarge Now you get to the overall number of calories (remember...per serving, not for the whole package) and the amount that comes from fat. For macaroni and cheese, it's 250 calories from a 1 cup serving, with almost half of that (110 calories) coming from fat. (Reminder...click on the image for a larger version).
3. click to enlarge The right hand side of the label shows the % Daily Values (%DV) from a serving. Nutrition experts recommend you limit some things (like fat and salt), and make sure to get enough of other things (like vitamins and minerals). The %DV column shows how much of the recommended amount you'll get from one serving.
4. click to enlarge Here are the things to limit: Fat--especially saturated fat and trans-fat; Cholesterol; and Sodium, which largely comes from salt.
5. click to enlarge Here are the nutrients, in blue, that you want to make sure you get enough of: Fiber, Vitamins, Calcium and Iron.

Tips & Warnings

• Enjoy life, play hard, eat hearty, indulge every now and then, but do watch what you're eating. You probably won't live forever, but you can live a long and happy life with the right attitude, exercise, and good nutrition.