Reading Food Labels

A food label can be a handy guide when you're making choices about what foods to eat.

You just have to know what to look for.

Here are some things to check first.

Start with the serving size.

The calories and nutrients listed on the rest of the label are based on one serving.

But most people eat more than one serving.

So, if the serving size is half a cup and you eat one whole cup, you're getting twice the calories and other nutrients.

Speaking of calories, here's a quick way to know if a food has too many—in case you're trying to cut calories to lose weight.

Four hundred calories is pretty high for a snack, while a hundred calories is a better, moderate snack.

The percent daily value, or DV, shows how much of each nutrient is in a serving, based on how much of the nutrient you need every day.

For most nutrients, 5% daily value is considered a small amount, and 20% or more is a lot.

Okay. Let's go over some other things you might see on the label.

We'll start with nutrients that you may want to cut back on.

Try to limit saturated and trans fats.

They raise your risk for heart disease.

Foods with unsaturated fat are better for you.

Cut back on sodium.

Check the label—aim for less than 5% daily value.

Look for unsalted or low-sodium foods.

And eat fewer processed or packaged foods.

They're often high in sodium.

Watch out for added sugar.

It's high in calories, and it doesn't give you any vitamins or minerals.

It can have different names, like corn syrup or things that end with "ose"

like fructose or sucrose.

Now let's look at nutrients you may want more of in your diet.

Choose foods that are high in fiber, potassium, vitamin D, calcium, and iron.

Aim for about 10% daily value or more.

Foods such as vegetables, fruits, beans, and fish have a lot of these nutrients.

Carbohydrates are a good source of energy.

It's best to get your carbs from whole grains and other high-fiber foods, like whole wheat bread, oatmeal, or brown rice.

One more thing.

By checking the ingredients list, you can see everything that's in the food.

If an ingredient, like added sugar, is higher on the list, it means there's more of it in the food.

So, now that you know what to look for, remember to check food labels when you shop.

It can make a big difference when you're trying to eat healthier.