One of the most important tools we have when choosing healthier food products is the Nutrition Facts panel found on all food packages in the United States. This panel gives a breakdown of the nutritional profile of the food contained in any given package. It lists the serving size, total calories, calories from fat, amount and type of fat, cholesterol, sodium, carbohydrate, fiber, sugar and protein content. It also lists some of the vitamins and minerals the food contains. Reading the panel is not difficult when you know what to look for.When learning to read a nutrition facts label the best place to start is at the top-- the serving size and servings per container. Think about how much you will realistically eat of the food you thinking about buying. For example, if you are going to eat the entire box and there are 2 servings in a box, then you need to double everything else you see on the panel.
Second, look at the total calories. Whether this food will be a snack or a main meal, this information will let you know how much you are eating. If you are eating this for breakfast, choose a food that has 300-400 calories per serving, 300-400 calories for lunch and dinner should be 400-600 calories. Choose snacks that are about 100 calories each.
Third, look at the fat content. Pick a food with no trans fat and very little to no saturated fat. These fats can raise your risk of heart disease and need to be avoided. Higher amounts of poly and mono unsaturated fats (good fats) can help reduce the risk of heart disease. Choose foods with most of the total fat coming from good fats. Cholesterol is related to the fat content. Be sure to pick a food with little or no cholesterol.
Fourth, look at the sodium content. Choose a product with less than 300mg of sodium to ward off high blood pressure. Foods with sodium levels above 600mg need to be avoided.
Fifth on the nutrition facts panel is total carbohydrates. Unless you have been told to control carbohydrates by your doctor, the amount is not as important as with fat and sodium. Dietary fiber is a key part of total carbohydrate amount. Choose a food with at least 3g of dietary fiber per serving. It is recommended that we get 25-35g of fiber a day and choosing foods high is fiber will help you meet that goal.
The sixth component under fiber is the sugar content. Pick a product with a small amount of sugar per serving.
The seventh piece is protein. Protein content should be balanced with carbohydrates content. Be sure the food has a balance of 55-60 percent carbohydrates and 15-20 percent protein. This will ensure you are getting all of the needed nutrients from this food.
Lastly, read the ingredients list. This will give you important clues to whether the food is natural or a chemistry experiment. Avoid ingredients such as high fructose corn syrup, partially hydrogenated oils and any other ingredient you have trouble pronouncing. Choose all natural foods whenever possible.
Healthy Action Step: The next time you go grocery stopping, take up this challenge: Choose a food item containing 3 grams or more of fiber, 300mg or less of sodium, no saturated fat or trans fat and no partially hydrogenated oils.
Nutrition Facts Label Resource: http://www.ncpad.org/nutrition/fact_sheet.php?sheet=600
