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Decode the data and make empowered choices every time you shop.
The nutrition facts label is one of the most powerful tools you have for making healthy food choices. But with all the numbers and percentages, it can feel more like a confusing chemistry test. This guide will break it down into simple, actionable steps, transforming you into a confident label-reading pro.
Your 4-Step Guide to the Nutrition Label
Start at the Top: Serving Size
This is the most critical first step. All the numbers on the label, from calories to sodium, refer to a single serving. Pay close attention to both the "Serving size" and the "Servings per container." If a package contains two servings and you eat the whole thing, you must double all the numbers on the label.
Scan the Nutrients: Limit vs. Get Enough
The nutrients are split into two groups. As a general rule, you want to limit the ones at the top and get enough of the ones at the bottom.
Limit These:
- Saturated & Trans Fats: Linked to increased risk of heart disease. Aim for as low as possible, especially with trans fats.
- Sodium: High intake can contribute to high blood pressure.
- Added Sugars: Sugars added during processing, which provide empty calories.
Get Enough of These:
- Dietary Fiber: Important for digestive health and can help you feel full.
- Vitamin D, Calcium, Iron, & Potassium: Nutrients many people don't get enough of, which are vital for bone health, energy, and blood pressure.
Use the Percent Daily Value (%DV)
The %DV shows how much a nutrient in one serving contributes to a total daily 2,000-calorie diet. It’s a quick way to see if a food is high or low in a specific nutrient.
Use the 5/20 Rule:
• 5% DV or less of a nutrient per serving is considered low.
• 20% DV or more of a nutrient per serving is considered high.
Use this rule to aim for low %DV in saturated fat, sodium, and added sugars, and a high %DV in fiber, vitamins, and minerals.
Check the Ingredient List
Ingredients are listed in order by weight, from most to least. If sugar (or one of its many aliases like high-fructose corn syrup, sucrose, dextrose) is one of the first few ingredients, the food is likely high in added sugar. A shorter ingredient list with recognizable, whole-food names is generally a better sign.
You're now equipped to make smarter, healthier choices in the grocery aisle. Knowledge is power, and reading the label is a skill that empowers your health journey.
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