The Basics of Nutrition Labels

Overview

Nutrition labels contain product specific information about the nutrient information of a product.

Serving Information

 The serving size is found at the top of the nutrition label. This is amount of the food item people typically eat in one sitting, but not necessarily the recommended amount to eat.

The rest of the nutrient information is based off of this serving size. For example, if the nutrition label states the food item has 100 calories that is 100 calories per 1 cup.

Calories

The calories are also towards the top of the nutrition label, shown here. This is the amount of calories per serving, for this example, it is 100 calories for 1 cup.

The amount of calories you have consumed is based off the amount you actually eat. For example, if you eat 2 cups, you would consume 200 calories.

Nutrients to Get Less Of

·        Saturated fat

o   Less than 10% of your total calories should come from saturated fats

·        Added sugars

o   Look for food items with less than 9 grams of added sugars

Nutrients to Get More Of

·        Fiber

o   Look for grain products that have at least 3 grams per serving

·        Protein

·        Vitamin D

·        Vitamin C

·        Calcium

·        Iron

Percentage Daily Value

The percentage daily value tells you how much of a certain nutrient contributes to a daily diet. It is based off of a 2,000 calorie diet.

While 2,000 calories a day doesn’t fit for everyone, the percentage daily value can help you determine if a food is high or low in a nutrient.

A nutrient with 5% or less percentage daily value is considered low.

A nutrient with 20% or more percent daily value is considered high.

Interested in learning more about nutrition labels and how to use them in your daily life? Check out Dr. Maria’s Basic Nutrition Course.