Understanding nutrition labels is essential for making informed food choices that contribute to a healthy diet. Here’s a step-by-step guide based on the Dietary Guidelines for Americans 2020-2025:
Check the Serving Size:
Serving Size and Servings Per Container: Begin by checking the serving size and the number of servings per container. The information on the label is based on one serving, so adjust your calculations if you eat more or less than the serving size.
Examine the Calories:
Calories: Look at the number of calories per serving. This helps you manage your energy intake, which is crucial for maintaining a healthy weight.
Limit Nutrients that Can Be Harmful:
Total Fat: Includes saturated fat and trans fat. Keep your intake of these fats low to reduce the risk of heart disease.
Cholesterol and Sodium: High levels of these nutrients can increase the risk of heart disease and hypertension. Consume them in moderation.
Focus on Nutrients to Get Enough Of:
Dietary Fiber: Fiber is important for digestive health and can help you feel full, which can assist with weight management.
Vitamins and Minerals: Pay attention to nutrients like Vitamin D, calcium, iron, and potassium, which are essential for various body functions and overall health.
Understand the % Daily Value (%DV):
% Daily Value: This indicates how much a nutrient in a serving of the food contributes to a daily diet based on 2,000 calories a day.
5% DV or less is considered low.
20% DV or more is considered high.
Look at the Ingredient List:
Ingredients: Ingredients are listed in descending order by weight. This can help you understand what’s in the food and avoid ingredients you may want to limit or avoid.
Visual Example of a Nutrition Label
By familiarizing yourself with these elements on a nutrition label, you can make healthier food choices that contribute to a balanced diet and overall well-being.
For more detailed information, you can refer to the Dietary Guidelines for Americans 2020-2025 here.