Food Labels provide valuable information to help consumers make informed choices about their diet. Understanding how to interpret this information can empower you to select foods that align with your health goals. This guide will break down the key components of food labels and how to use them effectively.
The main section of a food label presents product-specific details like serving size, calories, and nutrient content. The bottom section typically includes a footnote explaining the Percent Daily Value (%DV) and provides general nutritional guidance.
Sample Label for Frozen Lasagna
Serving Information
The serving size, indicated in familiar units like cups or pieces, represents a typical amount consumed, not a recommended portion. Note the servings per container to calculate the total intake if you consume more than one serving. All nutritional information on the label is based on the specified serving size. For example, if you eat two servings of a product, you’ll need to double the listed calorie and nutrient values.
Serving Size Information
Calories
Calories measure the energy provided by a serving of food. Balancing calorie intake with energy expenditure is crucial for weight management. A 2,000 calorie daily intake serves as a general guideline, but individual needs vary based on factors like age, activity level, and sex. Remember to multiply the calories per serving by the number of servings you consume to determine your total calorie intake.
Calorie Information Example
Nutrients
Food labels highlight key nutrients to limit and prioritize. Nutrients to limit often include saturated fat, sodium, and added sugars, as excessive consumption can contribute to health issues. Added sugars are those incorporated during processing or packaging, distinct from naturally occurring sugars in foods like fruits.
Nutrient Information Breakdown
Nutrients to prioritize, often lacking in many diets, include dietary fiber, vitamin D, calcium, iron, and potassium. These nutrients play vital roles in various bodily functions and contribute to overall health.
Total Sugars vs. Added Sugars
The Percent Daily Value (%DV)
The %DV indicates how much a nutrient in a serving contributes to a daily diet based on a 2,000 calorie reference. A 5% DV or less is considered low, while 20% DV or more is considered high. This quick reference system simplifies nutrient comparisons and helps identify foods high in desirable nutrients and low in those to limit. The %DV also aids in understanding nutrient content claims like “light” or “reduced.”
Percent Daily Value Information
Visual Representation of %DV for Sodium
Nutrition Facts Label Variations
Dual-column labels appear on larger packages that might be consumed in one or multiple sittings, providing “per serving” and “per package” information. Single-ingredient sugars, like honey, may include a declaration of the %DV for added sugars but not the grams of added sugars.
Dual-Column Label for Multi-Serving Products
Single-Ingredient Sugar Label Example
