Gina’s Take: When I was younger I never even considered looking at a nutrition label, it seemed like an unnecessary nuisance. Once my parents both got diagnosed with diabetes, I started to peek around the corner of my fav foods to assess their sugar content. The truth of the matter…I started choosing foods with less sugar, but because I did not understand the label I was probably eating multiple servings, rendering my sugar research useless. Now, I am a label addict. So much that people in the grocery store start to curiously watch me turn every product over to discern what is actually healthy and what just claims to be. For all those of you who are interested in grasping what it all means, I have found a 100% easy to understand explanation.
Health Castle explains…
Components of a Nutrition Facts panel
Nutrition Facts
Common nutrients, such as total fat, cholesterol, and sodium, are required fields. Other nutrients, such as potassium and Vitamin K, are optional and not required to be listed. Each package must identify the quantities of specified nutrients and food constituents for one serving. It is important to note the following:
- 1 g of fat = 9 kcal
- 1 g of protein = 4 kcal
- 1 g of carbohydrate = 4 kcal
- 1 g of alcohol = 7 kcal
Serving Size
Serving sizes are standardized to make for easier comparison among similar food items. They are expressed in both common household and metric measures. It is always important to pay attention to a serving size. For instance, a serving of chocolate chip cookies is typically 2 pieces. Hence, if you eat 4 pieces, you will need to double the amount of nutrition content listed on the label.
Calories (kcal)
Calories provide a measure of how much energy you obtain after eating a portion of food. It is always important to find out the total calories. Many consumers are surprised to find that a fat-free product is not necessarily low in calories. Similarly, a sugar-free product is not always low in Calories or low in fat.
Reading Food Labels – the Bottom Line: Food Labels and Nutrition Facts enable you to compare products based on key ingredients. When comparing products, focus on those nutrients that are important to you.
- If you are concerned about your weight, you should compare products based on BOTH calories and fat.
- If you have heart disease or high blood pressure, you should focus on the amount of total fat, saturated fat, trans fat, cholesterol and sodium. Choose products containing less than 20% Daily Values for fat, cholesterol and sodium.
- If you have diabetes, you should pay attention to the amount of carbohydrate, sugar added as well as fiber.
To read the full article go to Health Castle!
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