Last month, I discussed artificial sweeteners and diet drinks. This month, I want to discuss the importance of reading food labels.
Breaking down the nutrition facts labelReading ìNutrition Factsî labels can be difficult, especially if you donít know what to look for. The nutrition facts label provides a lot of information, but the key is to know how to use it to make healthy food choices.1. Serving size (portion control) Recommended serving size: It can include a weight measurement (one cup) or a number of pieces (12 pretzels).Serving per containerSuggested number of servings: If a food has four servings per container, and you eat half the bag, you would be eating two servings. It is always important to look at these numbers because you may be eating more than you think!2. CaloriesThe amount of calories per serving: They add up quickly; count all of them.3. Total fatTotal fat per one serving in grams, compared to the ìDaily Valueî percentage; saturated fat is fat from animal and dairy products and tropical oils measured in grams.Labels may also list monounsaturated and polyunsaturated fats. These are unsaturated fats that may help protect your heart.4. Trans fatsTrans fats are now listed on every nutrition label. Trans fats are formed by chemically changing the oil (called hydrogenation), which increases product shelf life and flavor. A diet high in trans fats has shown to increase cholesterol levels, which increase the risk of heart disease.5. CholesterolAnother form of fat measured in milligrams: Too much dietary cholesterol is another risk factor for heart disease.6. SodiumThis is a nutrient that helps regulate blood pressure and fluid balance measured in milligrams, which most people consider ìsalt.î The RDA for sodium is 2,400 milligrams per day. For example, one teaspoon of table salt has 2,300 milligrams of sodium.7. Total carbohydrateThe amount of total carbohydrate per serving measured in grams, which is primarily found in starches, vegetables, fruits, sweets and milk.8. Dietary fiberThis fiber is the amount of indigestible bulk from plant foods such as fruits, vegetables, whole grains, oats, nuts and seeds; and is measured in grams. Foods high in fiber are shown to be beneficial for weight control, diabetes, high cholesterol and some forms of cancer. Foods with five grams of fiber or more are considered ìhigh fiberî foods.9. SugarsSugars are part of the total carbohydrate content, and are measured in grams and contain sugars from natural and artificial sources. Artificial sweeteners are listed as ìSugar Alcohol.î There are no daily reference values for sugars. The less sugar, the better for your health and weight.10. ProteinThe amount of total protein the food contains measured in grams: Protein contains amino acids found in meat, poultry, fish, dairy, eggs, nuts, beans, grains and some vegetables. Protein needs are individualized, based on height, weight, age and physical activity level.11. Vitamins and mineralsThese are micronutrients measured in percentages. The goal is to consume 100 percent of each of these nutrients daily to prevent nutrition-related diseases.12. Percent daily valuesThe ìPercent Daily Valueî shows the amount of each of the nutrients listed above that are needed daily in a 2,000 and a 2,500-calorie diet.Ingredient listThe ingredient list is another part of the nutrition label. Items are listed by weight in descending order of predominance. Spices, artificial coloring and flavors are listed on the ingredient list. Rule of thumb: If you canít say it, donít eat it. Look on the ingredient list for the artificial sweeteners. Below are some of the names to look for:
- Aspartame (Aspartame-acesulfame salt)
- Cyclamate
- Erythritol
- Glycerol
- Glycyrrhizin
- Hydrogenated starch hydrolysate (hsh) isomalt
- Lactitol
- Maltitol
- Mannitol
- Neotame
- Polydextrose
- Saccharin
- Sorbitol Sucralose
- Tagatose
- Xylitol
