7 Reasons to read to the Nutrition Label

Engaging with the information on a nutrition label is essential for making informed choices about the

foods we consume. Here's how you can effectively interpret and use the information provided on a

nutrition label:

1. Serving Size: Pay attention to the serving size listed at the top of the nutrition label. All the

information printed on the label, such as the number of calories and all of the nutrients, is

based on the serving size. Compare the serving size to the portion you typically consume to

ensure you're accurately assessing the nutritional content.

2. Calories: The number of calories per serving indicates the energy content of the food. This

information helps you understand how many calories you're consuming from a particular

food item and can assist in managing your calorie intake for weight management or overall

health.

3. Nutrients: Review the amounts of nutrients listed on the label, including macronutrients

(such as fat, carbohydrates, and protein) and micronutrients (such as vitamins and minerals).

Pay attention to nutrients of concern, such as saturated fat, trans fat, sodium, added sugars,

and dietary fiber. Aim to limit intake of nutrients like saturated fat, trans fat, and sodium,

while ensuring an adequate intake of dietary fiber, vitamins, and minerals.

4. % Daily Value (%DV): The % Daily Value indicates how much a nutrient in a serving of the

food contributes to your daily recommended intake based on a 2,000-calorie diet. Use the

%DV to quickly assess the relative contribution of a nutrient to your daily needs. Aim for

foods with higher %DV of nutrients like dietary fiber, vitamins, and minerals and limit foods

with higher %DV of nutrients like saturated fat, sodium, and added sugars.

5. Ingredients List: Review the ingredients list to understand what's in the food product.

Ingredients are listed in descending order by weight, so the first few ingredients make up the

majority of the product. Look for whole, minimally processed ingredients and avoid products

with added sugars, unhealthy fats, artificial additives, and preservatives.

6. Health Claims: Pay attention to any health claims or nutrient content claims on the

packaging, such as "low-fat," "high-fiber," or "reduced sodium." While these claims can

provide useful information, it's important to verify them by checking the nutrition label and

ingredients list to ensure the product aligns with your dietary goals and preferences.

7. Allergens: Check the nutrition label for allergen information if you or someone in your family

has food allergies or intolerances. Food allergens, such as milk, eggs, soy, wheat, peanuts,

tree nuts, fish, and shellfish, must be clearly listed on the label or included in a separate

"Contains" statement.

By engaging with the information provided on a nutrition label, you can make more informed

choices about the foods you consume, promote a balanced diet, and support your overall health and

well-being.