Reading & Understanding Nutrition Labels

Vitamins

When it comes to vitamins, it's important to pay attention to the daily value (DV) on the nutrition label. The DV provides a benchmark for how much of a specific vitamin you should be consuming each day. For example, if the DV for vitamin C is 90 milligrams, that means that a serving of the food contains 90 milligrams of vitamin C.

However, it's important to note that meeting the DV isn't always necessary or desirable. For example, getting too much vitamin A can be toxic, so it's important to keep your intake within the recommended daily limits. Additionally, the DV is based on a 2,000 calorie per day diet, so if you consume more or fewer calories, you may need to adjust your intake of certain vitamins accordingly.

• Trans fats

  Trans fats are a type of unsaturated fat that have been chemically modified to enhance their stability and shelf life. While small amounts of trans fats can be found naturally in some foods, such as meats and dairy products, most trans fats are added to processed foods as a way to enhance their texture, taste, and shelf life.

  The problem with trans fats is that they can increase your risk of heart disease by raising your "bad" cholesterol levels and lowering your "good" cholesterol levels. In addition, trans fats have been linked to other health problems, such as type 2 diabetes, cancer, and obesity.

• Sugar

  Sugar is a source of calories and can contribute to weight gain when consumed in excess. Look for added sugars in ingredient lists and check the grams of sugar per serving. Keep in mind that naturally occurring sugars, such as those found in fruit and milk, are not included in this calculation.

  When reading the nutrition label, look for sugar as an ingredient in the product. If sugar is one of the first ingredients listed, it may indicate that the product is high in added sugars. Consider choosing products with lower amounts of added sugars, or choosing foods that are naturally low in sugar.

  It's important to note that manufacturers are required to list total grams of sugar per serving, including both added and naturally occurring sugars. However, they are not required to break down the grams of added sugars versus naturally occurring sugars. If you're really concerned about sugar intake, you can try checking the ingredient list for specific added sugars, such as high-fructose corn syrup or cane sugar.

• Sodium

  Sodium is an essential nutrient that your body needs to function properly, but consuming too much can lead to health problems such as high blood pressure and heart disease. The recommended daily intake of sodium for adults is 2,300 milligrams (mg) or less, so be sure to check the nutrition label for the amount of sodium in the food you're considering.

  When looking at the nutrition label, pay attention to the amount of sodium per serving. Look for foods that have a low or moderate amount of sodium, as these are generally healthier options. You can also check the % DV (daily value) for sodium to see if the food is high or low in sodium compared to other foods. A food that has a % DV of 5% or less is considered low in sodium, while a food that has a % DV of 20% or more is considered high in sodium.

• Protein

  Protein is a vital nutrient that helps to build and repair tissues in the body. It is also important for maintaining muscle mass, and it can help to regulate blood sugar levels and support healthy bones. The best sources of protein include lean meats, poultry, fish, eggs, tofu, beans, and nuts.

  It's important to get enough protein in your diet, but it's also important to balance your protein intake with other nutrients. Consuming too much protein can put strain on the kidneys and liver, and it can also lead to nutrient deficiencies. The recommended daily intake of protein varies depending on your age, sex, and activity level, but a general guideline is to aim for 0.8 to 1.0 grams of protein per kilogram of body weight per day.

• Minerals

  Minerals are essential nutrients that our bodies need to function properly. They help regulate various bodily processes, such as nerve and muscle function, blood pressure, and bone health. By checking the nutrition label, you can see how much of each mineral is in a serving of the food you're considering.

  For example, if you're looking at a bag of potato chips, you may notice that it's high in sodium. While a little bit of sodium is necessary for our health, too much can increase blood pressure and potentially lead to health problems. If you're concerned about your sodium intake, you may want to choose a different snack that has a lower amount of sodium.

• Fiber

  Fiber is an important nutrient that helps keep you feeling full and satisfied, which can help you stick to your healthy eating goals. It also helps regulate digestion and can help lower cholesterol levels.

  While the recommended daily intake of fiber varies depending on your age, gender, and activity level, most adults should aim for at least 14 grams of fiber per 1,000 calories consumed. Look for foods that are high in fiber, such as fruits, vegetables, whole grains, and legumes, to help increase your intake.

• Fat

  Total Fat: This is the total amount of fat in one serving of the food, and it's usually listed in grams or milligrams. Keep in mind that some fats are considered healthy, such as polyunsaturated and monounsaturated fats, while others, such as saturated and trans fats, are considered unhealthy. The nutrition label can help you determine the type and amount of fat in a food.

  Saturated Fat: This type of fat can raise cholesterol levels and increase the risk of heart disease, so it's important to limit your intake. Check the nutrition label to see how much saturated fat is in a serving of the food.

• Carbohydrates

  Carbohydrates are the body's primary source of energy, and they can be found in a wide variety of foods, including fruits, vegetables, grains, and dairy products. There are two types of carbohydrates: simple and complex. Simple carbohydrates, also known as simple sugars, are found in foods like fruit, milk, and sweets, and they are digested and absorbed quickly by the body. Complex carbohydrates, on the other hand, are found in foods like whole grains, legumes, and starchy vegetables, and they are digested and absorbed more slowly by the body.

  Both simple and complex carbohydrates are important for maintaining good health. Simple carbohydrates can provide quick energy, while complex carbohydrates can help regulate blood sugar levels and provide a sustained source of energy. It's important to get a balance of both types of carbohydrates in your diet. The American Heart Association recommends that adults get no more than 25-30% of their daily calories from added sugars, which are simple carbohydrates found in sweets, sugary drinks, and other processed foods.

• Calories

  Calories are a measure of the energy contained in food. They are important to pay attention to if you're trying to lose weight or maintain a healthy weight. Look for foods that are low in calories per serving, or that provide a high number of calories for your money. For example, a 100-calorie snack pack of fruit is a great option for people who are trying to control their calorie intake.

  Saturated and trans fats are bad fats that can increase your risk of heart disease when consumed in large amounts. Look for foods that are low in saturated and trans fats, or that provide a good source of healthy fats, such as omega-3 fatty acids. Some good sources of healthy fats include avocados, nuts, and fatty fish like salmon.

In today's fast-paced world, it can be easy to get overwhelmed with the amount of information available to you. By checking the details on the nutrition label before you buy groceries, you can make sure that you control your diet, rather than the other way around.

Originally published: 10:47, 6 May 2025 By: @Sam (Samantha Brooks)