How to Read a Nutrition Label
Food Labels Contain All the Information Needed to Eat Healthier
In the United States, the Food and Drug Administration (FDA) requires food manufacturers to label their products according to FDA guidelines. The FDA's Food Labeling Guide, first published in September 1994 and revised in April 2008 spells out everything from the format the label should take to how to identify the use of food colorings in a product. The guideline also indicates which foods are exempt from nutrition facts labels.
Serving Size and Servings per Container
At the top of every nutrition facts label is the serving size and number of servings per container. Serving sizes are listed in common measurements such as cup or tablespoon, and are standardized for ease in comparing similar foods. A standard serving of peanut butter, for example, is two tablespoons, no matter the brand.
It's important to pay close attention to the serving size when trying to build a healthy eating plan, because what is perceived as a serving is often two or even three servings, leading to a miscalculation of calories and nutrients consumed. Remember, every calculation on the food label is based on the serving size.
Calories and Calories from Fat
Following the serving size information is the number of calories and the number of calories from fat. Again, these are both based on the serving size listed in the top portion.
Some healthy eating guidelines recommend that fat intake be restricted to 30% or less of total calories. This calculation can be made by dividing the calories from fat by total calories. For example, if the calories from fat were 140, and total calories were 180, then the percent of calories from fat is 78%.
Nutrient Information
Nutrients such as fats, dietary fiber, protein, and vitamins make up the center portion of the nutrition facts label. They are presented by weight and as a percent of the recommended daily value.
The first group of nutrients - fats, cholesterol, and sodium - are ones the FDA feels consumers should limit. Try to choose foods with a low daily value percent for optimal nutrition.
Other nutrients - dietary fiber, vitamins, and minerals - are often lacking in American diets. The FDA recommends eating foods high in these nutrients.
Percent Daily Values
Percent Daily Values (%DV) reflects the percentage of total daily intake for a particular nutrient based on a 2,000 calorie per day diet. While not everyone is eating 2,000 calories per day, this calculation provides a good way to both compare similar foods, and to know at a glance if a food contains too much or not enough of a nutrient.
According to the FDA, when using the %DV figure, consumers should generally consider that 5% is low, and 20% or more is high. So if the goal is to limit fats, for example, choose foods which provide less than 20% of the %DV for fats. If the goal is to get more vitamin C, choose foods which provide more than 5% of the %DV for vitamin C.
For a more in depth discussion of nutrition facts labels, please see the FDA Consumer Information topic How to Understand and Use the Nutrition Facts Label.
Nutrition Labels Provide Valuable Information
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