How to Understand Nutrition Facts Labels on Meat

The U.S. Food & Drug Administration promotes "Nutrition Facts" labels that can be useful tools for understanding what each food contributes to daily nutrient intake. These easy-to-read labels provide the amount of carbohydrates, fat and protein, as well as percent daily values for a number of nutrients. However, these labels are not required for all foods. The FDA created a voluntary program to promote retailer labeling of the top 20 most commonly sold fruits, vegetables, and fish, as well as the 45 best-selling cuts of raw meat and poultry. These labels may be on the package or displayed nearby.These nutrition labels are very straight-forward. They usually feature the serving size, calories, fat analysis (amount and type), sodium, carbohydrates, and amount of protein. So what do you need to understand when reading the label?

Difficulty: Easy

Instructions

1. Know what your daily calorie intake should be. Nutrition labels’ information uses Percent Daily Values (DV) that are based on a 2000-calorie eating plan. The reality is most of us don’t need to be eating that many calories. What you should be taking in is dictated by your height, weight, age, and health.

2. Take a look at the serving size, which is presented in ounces or grams. The serving size is the basis for the listing of Percent Daily Values. Very often, the portion in the packages is several times the serving size.

3. Understand the real calories. The nutrition label lists calories per serving, which ties directly back to the serving size. If the serving size is 3 ounces, and it’s a 10 ounce steak in the package, you’re eating more than three times the calories listed on the nutritional label.

4. Read the amount of and types of fat (saturated fat, trans fat) per serving carefully. Certain cuts of meat are leaner with less fat. Although fat gives that nice “mouth feel” and rich taste, it can also be a source of cholesterol, particularly in red meat. Again, watch out for that "per serving."

5. Check sodium content. Certain meats are processed using sodium, either as a preservative or tenderizer. Meats that are lower in sodium are particularly important for people with high blood pressure or on low salt diets.

6. Take a look at the RDA information. Some meat labels will also include the percent of the Recommended Daily Allowances (RDA) for iron, calcium, and vitamins A and C per serving. While the amounts in meat tend to be low, red meat tends to be higher in iron.

Tips & Warnings

• Eat smart. Know more about what your eating by checking on your foods with Nutrition Facts (see Additional Resources below).
• Check expiration dates. Grocery stores tend to practice FIFO-first in first out-rotating the older packages forward. For the freshest packages, look towards the rear.

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