How To Read Nutrition Labels





1. Serving Size:  Notice that there are 2 and a half servings in this package. The nutrition label is for a 1 cup serving (recommended serving). If you eat the whole package, you would have to multiply the calories, fat, etc. by 2 and a half. Please pay attention to the recommended serving size when selecting a product because some items have a very small serving size to make the nutrition facts look like it is a healthy choice when it is not.

2. % Daily Value:
This is the percentage of an entire days amount of the nutrient that is recommended. For instance, look at saturated fat. The 22 grams is 100 percent (100%) of the entire days amount for this nutrient in only a 1 cup serving. This is a very unhealthy item. A healthy item will have 20 percent (20%) or less of the entire days amount.

3. Saturated Fat:  A 1 cup serving of this item is 22 grams. This is a very unhealthy fat and you should not even have 22 grams in a whole day of your meals. Try to only buy items with 20 percent (20%) or less per serving.

4. Calories From Fat: In a 1 cup serving of this item, there are 500 calories. The calories from fat are 330. The fat makes up over half (66%) of the total calories in a 1 cup serving. This is a very unhealthy item. Try to purchase items with 20 percent (20%) or less per serving which would be 100 or less calories from fat for this item ( which is still pushing it as far as it being a healthy choice item).

5. Sugars: Under this nutrient, there is not a percentage (%) of the recommended daily total amount. Try to stay under 50 grams of sugars in a total days amount. This item has 5 gram of sugars which would be 10 percent (10%) of the recommended daily total. Which is O.K.

6. Percentages (%):  The amount of the recommended daily portions this nutrient represents. Items should be between 0-20 percent (0-20%) to be a healthy choice item. And of course, at the bottom, the higher percent (%) of vitamin C and A the better.

7. Total Percentages Of Daily Values Chart: Most food labels are based on a daily intake of 2000 calories. According to this chart, your daily total of saturated fat should be under 20 grams. This item has 100 percent (100%) of saturated fat in a 1 cup serving. This is a very unhealthy food.

A couple more worth mentioning is that the lower the carbohydrates the better and also you want to find low sodium also. Under the daily values chart (#7) it lists the recommended sodium and carbohydrates. You should be able to figure those out now. One last thing is the more fiber the better and the more protein also. The high fiber and or high protein digest slowly which helps make you feel satisfied (Full) longer.


It Takes Less Than A Minute To Look At A Nutrition Label And Can Save You Hours Of Additional Exercise, Or The Unnecessary Weight Gain You Can Prevent By A Simple Scan Of A Label


Below is a sample label to test your new knowledge. Under fats, there are 2 new listings on this one. The poly and mono fats are healthy fats. If you add up the poly, mono, and saturated, they are 2 grams short of the total fats. These 2 grams of fats are called trans fats and just like saturated fats, it is not a healthy fat.




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