Healthy Lifestyle Tips: Reading Nutritional Labels

Nutrition labels, while helpful, can seem confusing. This guide simplifies them, helping you choose healthier foods by focusing on serving size, calories, % Daily Value, and ingredients, along with key nutrients to limit and prioritize. 

Step-by-step guide to reading nutrition labels:

1. 1. Serving Size:

   Pay attention to the serving size, as it's the basis for all nutritional information. A single serving may be smaller than you expect, and packages can contain multiple servings.

2. 2. Calories:

   A serving with 40 calories is low, 100 is moderate, and 400 or more is high. Remember to multiply calories if you eat more than one serving.

3. 3. % Daily Value (DV):

   The % DV indicates how much a nutrient contributes to a daily diet, which is based on 2,000 calories. Aim low (5% or less) for saturated fat, trans fat, cholesterol, sodium, and added sugars. Aim high (20% or more) for vitamins, minerals, and dietary fiber.

4. 4. Ingredients:

   Ingredients are listed in order of volume. Look for sugar and its various names (e.g., high-fructose corn syrup) later in the list. 

Key Nutrients to Focus On:

• Limit:

  Saturated fat, trans fat, cholesterol, sodium, and added sugars. These can increase your risk of chronic diseases like heart disease and diabetes.

• Increase:

  Dietary fiber, vitamin D, calcium, iron, and potassium. These are essential for good health and can help lower blood sugar and cholesterol, and reduce the risk of osteoporosis, anemia, and high blood pressure. 

Total vs. Added Sugars:

• Total sugars include both natural (lactose in milk, fructose in fruit) and added sugars. Limit added sugars, which are often added during food processing