How to Read and Understand a Nutrition Label
Food labels are complex. There is too much text, unfamiliar words, misleading tricks, etc. that make it difficult for consumers to read and understand.
The entirety of a nutrition label is important, but if you’re new to checking the back of a box, there are a few things you can get familiar with right off the rip.
Check the serving size. Remember, the serving size is recommended but does not have to be followed. While it may be tempting to grab a fistful of pistachios or pretzels, it’s not the best idea when it comes to your health. If you overindulge a little here and there, that’s ok, but avoid making a habit of it.
Note the number of calories in a serving size. If you eat an entire package of food that contains two servings, you will need to double the intake of macronutrients and calories. For example, if you’ve eaten two packs of microwavable brown rice and quinoa that contains 160 calories per serving, you’ve eaten 320 calories.
Pay attention to trans fats, saturated fats and sodium. Trans fat — or TF — lower good cholesterol and should be avoided as much as possible. Often, fried and frozen foods contain a lot of trans fat. Saturated fats are found in animal-based foods, like meat, butter and eggs, and should be consumed in moderation. Sodium, however, should be consumed daily, but also in moderation. Sodium is an essential nutrient that helps contract and relax muscles, maintain water and minerals in the body and more. A small amount of sodium, no greater that 2.3 grams per day, should be added to a diet.
Explore the carbohydrates. Carbs are not bad for you, they will not make you gain weight and they are necessary for assisting in the progress of your fitness journey. Nutrition labels include a line for carbs, including the types of carbs found in the meal. “Total carbohydrates” on a nutrition label includes sugar, starch and fiber. The number of carbs you should add to your daily diet depend on a number of factors including weight, goal, gender and more.