decoding the nutrition label
nutrition label basics by elsbeth sites | design by natalie chong and barbara wong
Food labels allow us to make simple comparisons between the nutritional values of different food options. Check out this simple guide to help you pick out the most important pieces of information in a food label and make the best food decisions for your health goals! serving size
Start here when you read the nutrition label. It is standardized to allow for easier comparisons of similar foods. Usually depicted in familiar units such as cups or pieces, serving size defines the amount of food that contains the specified quantites of nutrients listed on the label. The number of calories and all the nutrient amounts listed are based on the serving size.
servings per container
The number of serving sizes in the package. This can be helpful in visually estimating the volume of a serving size. If there are 2 servings per container, you can estimate a serving size as being one-half of the package. note: Even packaged foods that seem like they should be 1 serving, like a can of soda, might contain more than 1 serving.
cholesterol
vitamins and minerals
Food labels are required to only give values for 2 vitamins (A and C) and 2 minerals (calcium and iron). Food companies can choose to list other vitamins and minerals.2 aim for: 750 mcg vitamin A, 65 to 90 mg vitamin C, 1000 mg calcium, 8 mg of iron for men, and 18 mg iron for women per day.3
60
percent daily values
The percent of your recommended daily intake that 1 serving of this item makes up. Listed in the footnote, percent daily values for fats, cholesterol, and sodium are set as upper limits, so the goal is to eat less than 100%. On the other hand, the percent daily value for fiber is set as a lower limit, so the goal is to eat at least 100%. tip: This is a dietary goal based on a 2,000 calorie diet. This is the calorie intake recommended for females aged 19 to 30 who get less than 30 minutes of moderate physical activity most days. The recommended intake for 19 to 30 year-old males who exercise less than 30 minutes most days is 2400 calories.4
left: joec /istockphoto; right: elenathewise/ istockphoto
total wellness ▪ spring 2014
A fat-like substance that your body needs to produce hormones, vitamin D, and substances that help you digest foods. Too much cholesterol in your blood can increase risk for coronary heart disease. There are two types of cholesterol in our bodies: “good” cholesterol, HDL, which delivers cholesterol to the liver to be broken down, and “bad” cholesterol, LDL, which leads to cholesterol buildup in the arteries. Eating too much cholesterol may contribute to increased LDL levels. aim for: Less than 300 mg on average per day.1