How to Read Nutrition Fact Labels

Nutrition is key and the best way to know whats in the food you're eating is to read the nutrition fact label on the food. This can often be tricky, especially if you don't know what to look for and what the numbers actually mean.

Difficulty: Easy

Instructions

Things You'll Need:

• Food Nutrition Fact Label

1. Serving Size - The top part of the label describes a standard serving size and how many servings the package contains. This is critical information for understanding the rest of the numbers on the label because they are based off of this serving size. For example, one serving of chips may be only 100 calories but there may be 15 servings in one bag of chips, so serving size is key.

2. Fat Facts - The label then lists total fat, saturated fat, and trans fat amounts. Total fat matters if you're trying to lose weight and want to follow a low-fat diet. Buyer Beware! - Products that contain half a gram or less of trans fats can still claim to be trans-fat-free. To know for sure, look further down on the label to the ingredients list. If the product contains partially hydrogenated oils, then it contains at least some trans fats.

3. Daily Values - The label includes "% Daily Value." This tells you what percentage of the recommended daily nutrient is in a serving.
   The daily values are based on a 2,000-calorie a day diet. Check the bottom of the nutrition facts box, where it recommends amounts in grams for a 2,000-calorie-a-day and a 2,500-calorie-a-day diet.

4. Ingredients - All of the ingredients are listed at the bottom of the label. When ingredients are listed first or towards the top of the list, that usually means that there are more of them or that they make up the majority of the food. Items at the end of the list are usually just there in sparse amounts.

[NatalieJ]

on 6/21/2009 This is a very helpful article. 5*

[Greatfunmoms]

on 5/25/2009 Interesting article! I never read nutrition fact when I was single, now I have family and young kids, I need to provide healthy and nutritious foods for my child and family.

[jam89015]

on 5/24/2009 I spend more time in the grocery store reading labels now-a-days and you know what..... it is worth ever moment! Thanx for the article, 5* and a rec!

[kossmore]

on 5/23/2009 There is so much mis-information out there it is really scarry. Good article. 5*

[Merriment]

on 5/23/2009 Reading labels and ingredients is so important for to help us maintain good health. Thanks for the reading tips!