Cracking the Code: Mastering Nutrition Labels for a Healthier You

Understanding Key Terms

The Food and Drug Administration (FDA) regulates the terms used on food labels. Familiarize yourself with these essential terms:

• Calorie-free: Less than 5 calories per serving
• Low calorie: 40 calories or less per serving
• Reduced calorie/fat: At least 25% less calories/fat than the original product
• Fat-free: Less than 0.5 grams (g) of fat per serving
• Low fat: 3g or less of fat per serving
• Low sodium: 140 milligrams (mg) or less of sodium per serving
• Very low sodium: 35mg or less of sodium per serving
• Low cholesterol: 20mg or less of cholesterol per serving
• Sugar-free: Less than 0.5g of sugar per serving
• High fiber: Contains 20% or more of the recommended Daily Value of fiber per serving

Deciphering the Label

When scanning a nutrition label, focus on the following key areas:

1. Serving Size
   Start by checking the serving size and the number of servings per package. This will help you understand the calorie and nutrient content of each serving.
2. Calories
   While calories are important, it’s equally crucial to consider the source of those calories. A healthy snack bar may have similar calories to a candy bar, but the sugar content and nutrient profile will differ significantly.
3. Percent Daily Value
   This section tells you how much of your daily recommended intake of a particular nutrient is provided by one serving. Aim for 5% or less for nutrients you want to limit (like saturated fat and sodium) and 20% or more for nutrients you want to prioritize (like vitamins, minerals, and fiber).
4. Fats
   Focus on saturated and trans fats, which can increase your risk of heart disease. Opt for healthier fats like avocado, nuts, and olive oil.
5. Cholesterol
   Aim to consume less than 300mg of cholesterol per day from sources like eggs, meat, and dairy products.
6. Sodium
   Limit your daily sodium intake to less than 2,300mg. Be mindful of packaged and processed foods, which are often high in sodium.
7. Carbohydrates
   Carbs come in three forms: sugar, starch, and fiber. Aim for complex carbs and whole grains, and limit refined carbs, especially if you have diabetes.
8. Fiber
   Fiber is essential for digestive health and satiety. Aim for at least 25g of daily fiber from sources like whole grains, fruits, and vegetables.
9. Sugars
   Added sugars can increase your risk of obesity and diabetes. Opt for natural sources of sugar, like fruits and dairy products, and limit added sugars to less than 10% of your daily calorie intake.
10. Protein
    Protein is essential for energy, growth, and cell repair. Aim for 5-10g of protein per serving from sources like lean meats, fish, beans, nuts, and seeds.

By understanding these key terms and focusing on the right areas of the nutrition label, you can make informed choices about the food you eat and take control of your health and well-being.