How To Read Nutrition Labels

Kerri-Lynn LaPointe, ND | June 14, 2010 | 3:23 pm

Looking at food labels is a simple way to compare products and make healthy choices.  The key lies in knowing what to look for and how to interpret them.

First of all, the packaging tells you nothing important about the quality of the food.  Basically, it is the manufacturer’s way of selling the product by catching your eye.

The important information is the nutrition facts, listed in a small white box, usually on the side or back of the product.  Information listed includes:  serving size, calories, fat, cholesterol, sodium, potassium, carbohydrates, protein, and some vitamins/minerals (all based on a 2000 calorie diet.)

Here is some information not listed on the package (http://www.healthyeatingadvisor.com/food-labels.html):

1 gram of fat = 9 calories
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
4 grams of sugar = 1 teaspoon of sugar

Below is an example of how to calculate the percentage of fat, protein, and carbohydrates in each serving:

Calories:  230

Fat:  11g

Carbohydrate:  28g

Protein:  5g

Sugar:  11g

Fat calories:  9 x 11 = 99 calories

Percentage fat:  99/230 = 43%

Protein calories:  4 x 5 = 20 calories

Percentage protein:  20/230 = <1%

Carbohydrate calories:  4 x 28 = 112

Percentage carbohydrate:  112/230 = 49%

Teaspoons sugar:  11/4 = 2 ¾ tsp

A healthy diet consists of these daily values:  30% healthy fats (olive oil, butter, coconut butter), 30% lean protein (organic meat, organic plain yogurt, nuts, seeds), 40% carbohydrates (whole grains, beans, vegetables.)

Another important piece of information to consider when reading a food label is the ingredient list.  Here are some tips on how the read the ingredient list:

• The most abundant ingredient is listed first
• The longer the list, the more likely the ingredients contain additives and preservatives
• Try to avoid lists that contain more than 10 ingredients
• If you can’t pronounce an ingredient or you don’t know what it is, don’t buy it
• “All natural ingredients” do not mean the ingredients are healthy
• Partially hydrogenated = trans fat
• Fat-free contains more sugar and calories
• Try to avoid foods whose first 3 ingredients are listed as sugar or glucose-fructose

At first the task of reading labels may seem daunting, but the more you read, the more you learn and the healthier your choices.

Happy shopping!