Food labels can be overwhelming and confusing, with a jumble of numbers, percentages, and ingredients. However, understanding food labels is crucial for making informed choices about what we eat. Here are some tips for decoding food labels:
1. Check the Serving Size
The serving size is the first thing to look at on a food label. It tells you the amount of food that the nutrition information is based on. Make sure to compare this to the amount that you actually eat. For example, if the serving size is 1 cup and you eat 2 cups, you need to double all the numbers on the label.
2. Look at the Calories
Calories are a measure of the amount of energy in food. The number of calories you need depends on your age, gender, weight, and activity level. The average adult needs about 2000-2500 calories per day. Look for foods that are lower in calories if you are trying to lose weight.
3. Check the Nutrients
Next, look at the nutrients listed on the label. These include fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein. Try to choose foods that are lower in fat, cholesterol, and sodium, and higher in fiber and protein.
Fat:
- Choose foods that are low in saturated and trans fats.
- Avoid foods that have “partially hydrogenated” oils in the ingredients.
- Choose foods that have unsaturated fats, such as nuts, seeds, and vegetable oils.
Cholesterol:
- Choose foods that are low in cholesterol, such as fruits, vegetables, and whole grains.
- Avoid foods that are high in cholesterol, such as fatty meats, cheese, and egg yolks.
Sodium:
- Choose foods that are low in sodium, such as fresh fruits and vegetables.
- Avoid foods that are high in sodium, such as processed foods, canned foods, and fast food.
Carbohydrates:
- Choose foods that are high in fiber and low in sugars.
- Avoid foods that are high in sugars and refined carbohydrates, such as candy, soda, and white bread.
Protein:
- Choose foods that are high in protein, such as lean meats, fish, eggs, and beans.
- Avoid foods that are high in saturated fat, such as fatty meats and cheese.
4. Check the Ingredients List
The ingredients list tells you what is in the food. Ingredients are listed in order of amount, with the largest amount listed first. Try to choose foods that have whole, natural ingredients, and avoid foods that have artificial ingredients and preservatives.
5. Know the Health Claims
Food labels often have health claims, such as “low-fat” or “high-fiber.” However, these claims can be misleading. Make sure to read the label carefully and look at the nutrient information to make an informed decision.
Understanding food labels is essential for making healthy choices about the foods we eat. By checking the serving size, calories, nutrients, ingredients, and health claims, we can make informed decisions about what to put in our bodies.
