Understanding food labels will help ensure that you and your family are getting the proper nutrition. Here is the basics every health-conscious shopper should know, starting from the top:
Serving Size – example: 1 cup (often a package contains multiple servings)
Amount per serving of calories – example: 130 calories; from fat 60 – Calories apply to anything containing energy. Our bodies convert calories to energy or store those calories as fat for later use.
% Daily Value * Daily values are the recommended nutrients in one serving based on a 2,000 calorie diet. These percentages help you create a balanced diet.
Total Fat – example: 6.5 g = 10%. Unsaturated fats are generally considered healthier than saturated and trans fats.
Saturated Fat - example: 2.5 g = 12%. It’s a good idea to limit the intake of saturated fats and best to avoid trans fats.
Cholesterol – example: 30mg = 10%. Ideally keep cholesterol under 300mg per day.
Sodium – example: 240 mg = 10%. It is best to consume less than 2,500 mg (salt) per day.
Total Carbohydrate - example: 15g = 5%. Carbohydrates act as fuel for the body.
Dietary Fiber - example: 2.5 g = 10%. Eat at least 35mg. of healthy fiber each day.
Sugar - example: 3g. Sugar is known to be an immune suppressant. It is best to avoid all refined and processed sugars.
Protein – example: 3g. Protein provides the body with the necessary energy to build muscle and manufacture hormones, antibodies and enzymes.
Vitamin A - example: 10%; Vitamin C 5% – One important goal is for you to eat a variety of healthy foods to ensure the recommended amounts of vitamins and minerals each day.
Calcium – example: 15% Calcium; Iron 5%
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Next week will explore the difference between healthy calories and unhealthy calories, the importance of omega fats in your diet, and hidden terms and allergens to watch out for in food labels.
In Joy and Health,
Mr. Natural ~ Khristopher
Here is the link to Dr. Patricia Bragg’s Interview with Nancy Sutton-Pierce on the Conscious Living Radio Show that was recorded live on May 5, 2012.
