Figuring out Food Labels:  Read up on What You Are Eating

You know that many books have a table of contents that explains what is inside. And maybe you have purchased something that came with assembly instructions and a diagram to describe every small piece in a box. Nutrition Facts food labels are sort of like that. They tell you what is inside the food you're eating and list its smaller parts.

The Nutrition Facts food label gives you information about nutrients that are in the food you have purchased. Packaged food products generally print the information somewhere on the outside of the package; producers of fresh foods may or may not include similar information with their products. 

Most nutrients are measured in grams (g) or milligrams (mg.).  Other information on the label is given in percentages. Generally, the numbers and percentages are based on an adult eating 2,000 calories in a day.  If you want to learn more about the different types of information on food labels, keep reading. We will start at the top of the label and work our way down.

Serving Size: The nutrition label always lists a serving size, which is an amount of food, such as 1 cup of cereal, two crackers, or five pretzels. The nutrition label tells you how many nutrients are in that amount of food. Serving sizes help people understand how much they are eating. According to the label above, if you ate four crackers from the box, that would be two servings.  Servings per Container or Package: The label also tells you how many servings are contained in a package of food. If there are 15 servings in a box of cookies and each serving is 2 cookies, then you have enough cookies for 30 co-workers to have one-half serving or one cookie each. Math comes in handy with food labels!  Calories and Calories from Fat: The number of calories in a single serving of the food is listed on the label. This number tells you the amount of energy in the food.  Pay attention to calories: If you eat more calories than your body uses, you will gain weight.  Another part of the label identifies the number of calories that specifically come from fat. Check this figure because it is important to understand, and monitor, your fat intake.  Percent Daily Value: A “recommended daily allowance” is the amount of a nutrient an individual needs each day for proper nutrition. You will see percentages on food labels that compare the specific amount of a nutrient within a food product to the recommended daily allowance for that nutrient. For example, there is a recommended daily allowance for fat, so the food label might say that one serving of this food meets 10% of the daily value. Daily values are based on an adult's needs, not a child’s. It is important to note that although nutritional requirements are often similar, children may need more or less of certain nutrients, depending on their age and size.

• Saturated fats are fats that consists of triglycerides containing only saturated fatty acids.  Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
• Trans fats were invented as scientists began to "hydrogenate" liquid oils so that they could withstand food production processes and provide a longer shelf life. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as french fries from some fast-food chains, other packaged snacks such as microwaved popcorn, as well as in vegetable shortening and hard stick margarine.
• Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol). Nut, canola and olive oils are high in monounsaturated fats.
• Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats. Omega 3 fatty acids belong to this group.

Cholesterol and Sodium:
These numbers tell you how much cholesterol and sodium (salt) are in a single serving of a food. They are included on the label because some people need to limit cholesterol or salt in their diets. Cholesterol and sodium are usually measured in milligrams. 

Total Carbohydrate:
This number tells you how many carbohydrate grams are in one serving of a food. Carbohydrates are your body's primary source of energy. This total is broken down into grams of dietary fiber and sugar. 

Protein:
This number tells you how much protein you get from a single serving of a food. Your body needs protein to build and repair essential parts of the body, such as muscles, blood and organs. Protein is often measured in grams. 

Vitamin A and Vitamin C:
These list the amounts of vitamin A and vitamin C, two important vitamins, in a serving of the food. Each amount is given as a percent of the daily requirement. Any other vitamins found in the food will also be listed. 

Calcium and Iron:
These list the percentages of calcium and iron, two especially important minerals that may be in a serving of a food. Other important minerals a food provides will also be displayed. Again, each amount is given as a percentage of the daily requirement. 

Now that you know a little more about food labels, you can read up on what you are eating!
Do you want to learn more? Check out an interactive training module that helps you plan a healthful diet while managing your calorie intake. Make Your Calories Count!

Resources 

- Public Health: Seattle and King County, Healthy Eating for a Lifetime.
  http://www.metrokc.gov/health/nutrition/nflabelfacts.htm. 06/07.
- United States Department of Agriculture, Nutrition Fact Sheet. www.fns.usda.gov. 06/07.