Utilizing the Nutrition Facts Panel

Recently, a good friend asked me about nutrition labels and wanted to know “how much sodium is considered a lot?” Now I'm pretty certain she is not the first person to look at a package's label and wonder if it's a good choice or not. Just walk down the aisles of the grocery store and I guarantee you will find plenty of people staring blankly at the back of packages, not sure what it all means! Whether you are looking to lose weight, are a diabetic or just want to eat better, the Nutrition Facts Panel (nutrition label) can be a great tool, but only if you know how to use it!

But First, A Brief History...

What we commonly refer to as a nutrition label is technically called the Nutrition Facts Panel. It first appeared on packaged foods in 1992, the first label to show per serving nutrition information. The nutrients listed in the panel were chosen because of their importance to modern health.  In other words, the nutrients Americans consume too much of and those we tend to be deficient in. As new concerns come to light, the required nutrients of the panel will be changed (i.e. trans fat).
The Nutrition Facts Panel is required on all packaged items except fresh fruits and vegetables and food served for immediate consumption such as those served at delis, in hospitals or on airplanes. Only recently (March 2012), did the Nutrition Facts Panel become required on packages of raw meat.

And Finally, Your Cheat Sheet...

Serving Size & Servings Per Container

The first and foremost thing you should check on a label! Remember that a package might contain more than one serving. If the serving size is listed as ½ cup and you eat 1 cup, you need to double the amount of calories, sugar, etc.

Calories and Calories From Fat

Knowing how many calories you consume can be helpful for weight management. A single serving that contains 40 calories or less is considered low and 400 or more is considered high. Try to keep the calories from fat < 30%.

Total Fat
This includes both saturated and unsaturated fats. A serving that contains 3 grams or less of total fat is considered low fat. Keep in mind, unsaturated fats are not a required component of the label. Most manufacturers will only list it if the product is high in them and they want to promote it!

Saturated Fat
Keep saturated fat intake at < 10% of total calories per day. This equates to approximately 22 grams a day on a 2000 calorie diet.

Trans Fat

Trans fat should be avoided at all costs, so look for items that have 0 grams per serving. Of note, items that actually contain 0.5 grams or less can be listed as 0. Sneaky right? You can find hidden trans fat in the ingredient list as partially hydrogenated oils.

Cholesterol

The recommended intake for cholesterol is 300 milligrams per day. Less than 20 mg per serving is considered low.

Sodium

The recommended intake for most healthy adults is less than 2400 milligrams per day. A low sodium food has < 140 mg per serving and > 400 mg per serving is considered high. If you are on a sodium restricted diet, > 300 mg is high.

Carbohydrates
Total carbohydrates includes both sugar and fiber. Although what's considered to be “low-carb” diet varies, on average, 100 grams or less per day could be considered “low-carb”. Diabetics should look to consume around 45-60 grams per meal and 15 grams per snack.

Fiber

Adults need 30-35grams of fiber each day. Most Americans consume only 1/3 of that! Aim for > 3 grams per serving.

Sugar

Look for items with < 10 grams per serving. If you are concerned about added, processed sugars (you should be), check the ingredients list for things like agave nectar, cane crystal, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, molasses, raw sugar, and sucrose and any syrup.

Daily Values

The percent of daily value (DV) is based on a general 2000 calorie per day diet. Any DV less than 5% is low – aim for low in total fat, saturated fat, trans fat and cholesterol. A DV of 20% and greater is considered high – aim for high in vitamins (A and C), minerals (calcium and iron) and fiber.

While not part of the Nutrition Facts Panel, its just as important to read the ingredients list.  Ingredients are listed in descending order by weight, so the first listed is the most prominent. This is where you want to look for allergens, added sugars, trans fats (partially hydrogenated oils), and additives and preservatives.

Okay, so now you know how to read the Nutrition Fact Panel, but here's the kicker: The majority of foods that require a label are highly processed and simply not good for you!  If you really want to eat healthier, choose more fresh fruits and vegetables or look for more “natural” items that have less than 5 items in the ingredients list.

Healthfully Yours,

Meghan