Serving Size
Always at the top of the label. It’s important to decipher between the serving size and the servings per container because the nutritional facts that follow are usually based on (1) serving.
Calories
Calories are the amount of energy we obtain from food. Figure out the total amount of calories in a product by using the following formula:
[(Carbohydrates * 4) + (Protein * 4) + (Fat * 9)]
Total Fat
Food labels are required to break down fat into categories. Avoid foods with large quantities of saturated and/or trans fats. Polyunsaturated and monounsaturated fats are healthy fats.
Cholesterol
Avoid foods that are high in cholesterol. Try to limit daily intake to 300 mg or less.
Sodium
Avoid foods that are high in sodium. Try to limit daily intake to 2,500 mg or less.
Total Carbohydrates
Quantity and quality of carbohydrates is important.Limit your intake of simple carbohydrates and increase your intake of complex carbohydrates. Below total carbohydrates, you will find the amount of carbohydrates broken down into units of sugar and fiber.
Sugar
High sugar content is a sign of a simple carbohydrate – limit your intake of these.
Fiber
High fiber content is a sign of a complex carbohydrate – increase your intake of these.
Protein
Aim to consume at least .75g of protein per pound of body weight. Vary the source – lean meat, fish, vegetables, and protein shakes, to name a few.
Vitamins and Minerals
Consume at least 100% of each per day; no one food will satisfy all of your requirements.
Percent (%) Daily Value
Recommendations based on a 2,000-calorie diet. Use only as a guide.
Ingredients
The most important section on the label. The ingredients are listed in descending order, with the largest listed first, as a percentage of the overall volume.Avoid foods that list high fructose corn syrup, sugar or oil in the first three ingredients. A long list generally means a lot of chemicals, additives and preservatives. “Enriched Wheat Flour” – Many companies try to trick you into believing this is wheat flour. The bran and germ are refined out, along with the vitamins and minerals, leaving nothing other than white flour.