When you’re shopping for food, you’ve probably seen nutritional labels on the packaging, but do you know what all those numbers and terms mean? Understanding these labels can help you make healthier food choices. Here’s a guide to help you decode nutritional labels and choose the best options for your health.
1. Serving Size
The serving size is usually listed at the top of the nutritional label. It tells you how much of the food is considered one serving. It’s important to remember that the nutritional information (calories, fat, sugar, etc.) is based on this serving size, not the whole package. Always check the serving size to avoid overeating.
2. Calories
Calories tell you how much energy you’ll get from a serving of the food. While you need calories for energy, too many can lead to weight gain. Pay attention to how many calories are in each serving, especially if you’re trying to manage your weight or stay healthy.
3. Nutrients to Focus On
Look for the amount of protein, fiber, vitamins, and minerals in the food. These nutrients help support your overall health. For example, protein helps build muscle, fiber aids digestion, and vitamins and minerals keep your body functioning properly.
4. Limit Unhealthy Ingredients
Try to limit foods that are high in saturated fat, trans fat, and added sugars. These can contribute to health problems like heart disease and diabetes. Look for items with lower amounts of these ingredients, and choose foods that are rich in healthy fats, such as those found in nuts and avocados.
5. % Daily Value
The % Daily Value tells you how much of each nutrient you’re getting in one serving compared to the recommended amount for the entire day. If it’s 5% or less, that’s considered low, and if it’s 20% or more, that’s considered high. This can help you figure out if a food is a good source of a particular nutrient.
Understanding nutritional labels is a skill that will help you make healthier food choices. By paying attention to serving sizes, calories, and nutrient content, you can pick foods that support your health and energy levels.