They may not be on the bestseller list, but the nutrition facts labels on your favorite foods can be an interesting read. There are some very important things to consider when you’re analyzing a nutrition label””so you can ensure you’re putting the best possible foods in your body.
First, be sure to check out the serving size at the very top of the label. Keep this in mind when you’re determining portions. A food may seem like a healthy option until you realize your regular portion is 3 serving sizes!
Another helpful part of the nutrition label is the column on the right-hand side labeled “% Daily Value.” This shows you the percentage of total daily value of fats, cholesterol, sodium, carbohydrates, fiber and certain nutrients that the food contains (in one serving). This is based on a 2,000 calorie diet, so be sure to consider whether your calorie requirements are higher or lower when making healthy food choices.
Be on the lookout for adequate levels of potassium, fiber, vitamins A and C, calcium and iron. Keep saturated fat, trans fat, cholesterol and sodium as low as possible.
Below you’ll find a sample nutrition facts label (courtesy of the National Heart, Lung and Blood Institute), pointing out important quantities to consider:
(For the full study and label, click here.)