Ingredients on food packaging are listed in descending order of predominance. The first two or three ingredients are the ones that matter most. Ingredients at the bottom of the list may appear in only very tiny amounts.

If you are trying to eat healthy, it’s usually a good idea to read the nutrition label on your food to see if it’s a good choice. But if you find reading one confusing, here’s a simple way to learn how to read a nutrition label and make better food choices.

When reading the nutrition label you should look for the following:

(Start at) Serving size: This information is found at the top of the label. The serving size tells you what the food maker suggests is the proper amount of food to eat, while number of servings tells you how much food is in the package. For example, a large bag of potato chips may have a serving size of 10 potato chips.

Calories: This is the amount of calories in a serving and is important if you want to watch your weight. If you eat more than the serving size, the more calories you eat. So if you ate the whole bag of potato chips and each serving is 150 calories, then you ate 9 servings or about 1350 calories. As a guide, 40 Calories is low, 100 Calories is moderate and 400 Calories or more is high.

Percent Daily Value (DV): This number lists the amount of nutrients an average person needs in a day. Keep in mind that 5% or less is low and 20% or more is high.

Nutrients to limit: Look for a DV of 5% or less (low) for these nutrients: total fat, saturated fat, cholesterol, and sodium. Choose foods that have trans fat of 0g.

Nutrients to get more of: Look for a DV of 20% or more (high) for these nutrients: fiber, vitamins A and C, calcium and iron.

Remember to use label reading to make better food choices that will benefit you and your family.

Source:FDA

Lambros Tjiapouras

Managing Director/Consultant

LTC Torque Fitness&Wellbeing