Reading Nutrition Labels Part 2
Here are some additional things to watch out for when reading Nutrition Labels:
3. Daily Values
Nutrition labels also include the “% Daily Value.” This indicates the percentage of the recommended daily nutrient in a serving. It is recommended that you check the bottom of the nutrition facts box as this includes the recommended amounts in grams for a 2,000-calorie-a-day and a 2,500-calorie-a-day diet.
While these daily values are based on a diet of 2,000 calories a day, do note however that the amount of calories you consume should be relative to your energy needs. This means that some men and active women may need more calories.
To give you an example, an product that has 5% or less of the daily value would mean that the product is low in that nutrient and those with 20% or more of the daily value would mean that it is a high source of the nutrient.
4. Fiber
It is recommended that we consume between 25 to 38 grams of fiber per day. When choosing bread, grains or cereals, it is recommended that you choose those that have at least three grams of fiber per serving.
Some of the good sources of fiber are fruits, vegetables, beans and nuts.
5. Sodium
If you look at the nutrient labels, you will notice that sodium or salt is singled out on the list. This is because too much salt can increase the risk of high blood pressure or hypertension. Needless to say, the less sodium you take in, the lesser the chances are of developing hypertension.
Choosing foods that contain 5% or less of the daily value of sodium is recommended. When consuming canned foods, it is a good idea to rinse the liquid off the food to help lower its sodium content.
As a side note, you may also want to look at the potassium content of the product. Sufficient consumption of potassium also helps maintain a low blood pressure.
6. Sugar
Sugar is another item on the list that you need to watch out for. Without you realizing it, many products include sugar in a wide variety of forms from refined sugar to honey and fructose. Having a lot of sugar in the product can add a lot of calories without providing any nutrition. It would be wise to remember that four to five grams of sugar is equivalent to one teaspoon of sugar.
7. Vitamins and Minerals
Nutrition labels include the following vitamins on their list -
- Vitamin A
- Vitamin C
- Calcium
- Iron
People who consume a lot of fruits, vegetables, whole grains and low fat dairy products as well as those who take a multivitamin do not need anxious about this as they are able to get these vitamins from their diet.
If you need more calcium, it is advisable that you consume foods that have at least 20% of the daily calcium value.
Use the Nutrition Labels to Your Advantage
Not everything on the label may be applicable for your purposes. Determine what your goal is and use the information in the nutrition labels to help you achieve it. For example, if you are concerned with losing weight, zero in on the total calories. On the other hand, if you have hypertension or high blood pressure, always check the sodium levels.
Compare various products and labels and use the nutrition label to help you make the best choice and lead a healthier life.
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I am very grateful for this post. It helped me understand the nutrition labels a lot better.