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Ever wonder what all those numbers and phrases under “Nutrition Facts” on the food packaging means? It actually gives you valuable information about what is in that product. Learning to read the nutrition labels can help you make healthier and more informed decisions about what you eat.
Source for label: JFC Wel-Pac Edamame (http://www.jfc.com/newproducts.php?nps=welpac_edamame&wn=2 )
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How do I interpret the nutrition labels?
Here is a practice nutrition label from in-the-shell edamame, a favorite Japanese snack. Let’s start at the top.
1. Serving Size:
This indicates how much makes up one serving. The rest of the dietary information is based on this portion.
2. Servings per Container:
Often, the food item will contain more than one serving. This can be confusing as what seems “normal-sized” to us may contain 2 or more servings. For example, a 20-ounce bottle of Coca Cola has 2.5 servings, even though many people may drink the entire bottle at once.
3. Calories:
The number of total calories per serving.
a). Calories from Fat: The total number of calories from fat. A higher percentage of fat calories is generally unhealthy.
4. % Daily Value:
The percentage of a nutrient that you need daily in one serving based on a 2,000 calorie diet.
a). The 2,000-calorie diet is for an average, healthy adult. This will vary depending on your age, gender, height, weight, and activity level. Women over 50 who don’t get much exercise typically need just 1,600 calories per day, while sedentary men over 50 need 2,000-2,200 calories per day. So the % Daily Value is only an approximation.
b). If a vital nutrient is under 5% per serving, that is usually too low. Over 20% per serving for fats, cholesterol, sodium or total carbohydrates is too high.
5. The nutrients at the top of the label are usually the ones to limit.
a). Total Fat: You should try as much as possible to minimize fat intake. The Dietary Guidelines for Americans (DGA) recommends no more than 20-35% of calories come from saturated and trans-fats.
b).Cholesterol: The body typically makes enough of this on its own, so the DGA recommends less than 300 milligrams (mg) per day.
c).Sodium: Adults age 50 and over should have no more than 1,500 mg of sodium per day.
6. Total Carbohydrates:
This includes sugars, starches, and fiber. The DGA recommends 130 grams (g) (or 45-65% of daily calories) for older adults.
a). Dietary Fiber: Helps keep the intestines and digestive system healthy. The DGA recommends 25g per day for older women and 38g per day for older men.
b). Sugars: The label may list different types of sugars, some natural (from fruits and milk products) and some added. Added sugars should be avoided as much as possible.
7. Protein:
The DGA recommends 46 g per day for older women and 56 per day for older men, or 10-35% of daily calories. Proteins are mainly found in meat, dairy, and egg products, although these can also be high in fat.
8. Vitamins and Minerals:
The ones listed may vary, but typically include vitamins A and C, potassium, calcium, and iron. Others that are beneficial to older adults are vitamins B12, D, and K.
Reading nutrition labels may seem complicated at first, but once you get into the habit of doing so, making healthier eating choices will become easier. Many restaurants are also beginning to offer detailed nutrition information on their dishes.
Where can I get more information?
Food and Drug Administration
www.fda.gov
1(800)INFO-FDA (1-888-463-6332)
U.S. Department of Agriculture
www.usda.gov
(202) 720-2791
Food & Nutrition Information Center
Interactive Daily Recommended Intake
(This tool allows you to calculate your approximate daily calorie and nutrient needs based on your age, height, weight, and activity level.)
References:
1.Turner, N.D. & Lupton, J.R. (2011). Dietary fiber. Advances in Nutrition 2:151-152.
2.U.S. Food and Drug Administration. (2011). Labeling and nutrition. Retrieved from www.fda.gov/Food/LabelingNutrition/default.htm
3.U.S. Department of Agriculture & U.S. Department of Health & Human Services. (2010). Dietary guidelines for Americans 2010. U.S. Department of Agriculture. Retrieved from http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2010/PolicyDoc/PolicyDoc.pdf
4.Watford, M. & Wu, G. (2011). Protein. Advances in Nutrition 2: 62-63.
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