Nutrition Labels Help Guide Healthy Food Choices

Reviewing the nutrition facts on food packaging has become required reading for many consumers.  But understanding what the information means can sometimes be confusing.
Take the nutrition facts on the side of a box of cereal as an example.  The nutrition facts label is based on one serving, but it’s easy to eat more than that.  Use a measuring cup to see how many servings you are actually eating when you fill your bowl.”
After serving size, the number of calories per serving is listed next on the label. Calories provide a measure of how much energy you get from a serving of food. If you are counting calories, this information can help you manage your weight. If you are eating two servings, you must double the calories. Remember, the number of servings you consume determines the number of calories you actually eat. An average adult needs about 2000 calories a day.
Fats and sodium are listed next on the label. To help reduce your risk of heart disease, use the label to compare and select foods that are lowest in saturated fat, trans fat and cholesterol. Look at the heading called %Daily Value (DV) and try to keep the numbers in that section below 5%. There is no daily value for trans fat – try to keep it at zero as trans fats are linked with raising blood cholesterol levels that can increase your risk of coronary heart disease. Limit sodium to help reduce your risk of high blood pressure.

Now look at dietary fiber, vitamin A and C, calcium and iron. Many Americans do not get enough of these nutrients in their diet, but they can improve health and help lower the risk of some diseases. For example, getting enough calcium may reduce the risk of osteoporosis. Remember, 20% Daily Value or more of these nutrients is considered a high level, and 5% or less is low.

The lower part of the nutrition label contains the required footnote. Smaller food packages are only required to state: “Percent Daily Values are based on a 2,000 calorie diet.” Larger food packages will include the full footnote which never changes from product to product because it shows recommended dietary advice for all Americans--it is not about a specific food product.
The %Daily Values is based on recommendations for key nutrients for a 2,000 calorie daily diet. The idea is to get close to 100% DV of your important nutrients, calcium, Vitamin A and C, fiber and iron each day and keep your %DV of fats and sodium low.
One more place to check is the ingredient list. Ingredients are listed in descending order from the ingredient that is present in the greatest amount to the ingredient that is present in the smallest amount. It’s best if your cereal label shows a whole grain listed first and, if present, added sugars and fats near the end of the ingredient list.

Label reading can take a bit of time when you first start out, but the benefits are worth it.

Written by Connie Eisch, Wood County UW-Extension Family Living Educator

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