What the Heck Does It All Mean? (A Quick Guide to Reading the Nutrition Label)

How many times have you picked up a product, turned it to the side and immediately read the labels before putting it back on the shelf or in the cart?

By now, we’re all aware of the importance of reading the back of the nutrition fact labels but do we know exactly what we’re reading?

From top to bottom, here is what all the words and numbers mean:

SERVINGS

Our eyes immediately jump towards the fat content instead of reading this essential fact that’s so important -It’s the FIRST thing listed on the nutrition label.

Pay attention to the serving size and the servings per container. Everything listed below this crucial fact is measured depending on the SERVING SIZE. Chances are we’re eating more than the listed serving size.

For example, the label above states, the serving size is 1 cup and the serving per container is 2 – this translates to TWO cups. Therefore, unless you’re eating just half of the product, all the nutrition facts listed below (the fat, salt, sugar, etc. content) MUST be multiplied by two.

CALORIES COUNT

The calories count is 250 but it is 250 calories amount PER serving. Going back to the serving size and the servings per container, the real calories count is 500 because the servings per container is 2.

FOOD FACTS

Everything ABOVE, the divided line, is facts that should be limited. The lower the numbers, the better it is for you.

Everything BELOW, the divided line, is facts that should be increased. The higher the numbers or percentages - The better.

In terms of daily value percentages, what’s high and what’s low?

5% or less is considered low. Therefore, the fat, cholestral, carbs, sodium, etc. should be along the lines of 5% or lower.

20% or more is considered high. The vitamins and good nutrition listed below the dividing line should be close to or higher than 20%.

DAILY FACTS

Listed below the food facts is the daily percentage value (DPV). It follows with the critical words, based on a 2000 calorie diet. If you are on a 2000 calorie diet, then the numbers below should be followed. However, if you are on a diet of higher or lower calorie intake, then these numbers must be adjusted to your personal diet.

A 2000 calorie diet is unusually high for the every day person. Generally, most women should have an estimate of 1200 and men, 1800.

An easy way to figure out how much calories you should be taking, use the following formulas:

First, find out your BMR, which is the amount of energy your body needs to function throughout the day:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Then, incorporate your daily activities into the daily caloric needs:

IF YOU ARE:

· sedentary : BMR x 20 percent

· lightly active: BMR x 30%

· moderately active (exercise most days): BMR x 40%

· very active (exercise intensely on daily basis or for long periods): BMR x 50%

· extra active (hard labor or athletic training): BMR x 60%

Finally, add the final number of your daily activities to your BMR.

This number is the number of calories you can eat every day in order to maintain your current weight. (NOTE: if you are looking to lose weight, you need to take FEWER calories than this number)

INGREDIENTS

Ingredients are listed in the order of what has been mostly to least to make this food product. In other words, if the second ingredient is sugar or corn syrup, then that so-called “food” is mostly made of sugar.

Be sure to pay close attention to the words. Just because it says “whole wheat” it doesn’t mean the entire product is made of whole wheat. It must say 100% whole wheat.

Lastly, if you can’t pronounce an ingredient then put it back on the shelf. These are additives which are chemicals and not food.

Information and education is the first step to living a healthy life. It may seem confusing at first but learning how to read labels will be an incredible contribution to changing your life.