How To: Read Nutrition Labels
Are you confused by the nutrition labels on your food? Do you need help deciphering what all those numbers and percentages mean? Don't worry; you're not alone! In this quick and easy guide, I'll break down how to read a nutrition label and make intelligent choices for your health.
Before we get into what to look for, we must know what we're looking at! You might commonly see acronyms on a nutrition label like DV, %DV, RDI, and AI. DV stands for Daily Value, which represents the recommended amount of a nutrient you should consume daily based on a 2,000-calorie diet. %DV shows the percentage of the DV in one serving of the food, and it's based on a 2,000-calorie diet as well. RDI stands for Reference Daily Intake, the daily recommended nutrient intake for an average adult. AI stands for Adequate Intake, which is the daily recommended nutrient intake when there is insufficient scientific evidence to establish an RDI.
First, let's start with the serving size. This is the amount of food that the nutrition information applies to. Pay attention to this, as the rest of the information on the label is based on this serving size. Additionally, suppose the serving size is one cup, and you consume only half a cup. In that case, you'll need to halve the nutrition information listed on the label. When comparing two different products, be sure to compare them using the same serving size to compare their nutritional values accurately.
Next, let's take a look at the calories. This tells you how much energy you'll get from a serving of the food. Remember that if you're trying to lose weight, you'll want to choose foods with lower calorie counts.
Now, let's move on to the macronutrients. These are the three main types of nutrients that make up our food: carbohydrates, proteins, and fats.
Carbohydrates are essential for energy, but you'll want to watch for added sugars. Look for foods with higher amounts of fiber, which will help keep you full and satisfied.
Proteins are essential for building and repairing tissues in our bodies. Look for lean protein sources, like chicken or fish, and avoid processed meats.
Fats are essential for our overall health, but not all fats are equal. Choose foods with healthier fats, like nuts and avocados, and avoid trans fats.
Finally, look at the vitamins and minerals listed on the label. These are essential for our bodies to function correctly. According to the CDC, the three most commonly deficient micronutrients in the United States are vitamin D, B6, and iron. Vitamin D can be found under the "vitamins" section of a nutrition label. In contrast, vitamin B6 is listed under "vitamins and minerals." Iron is listed separately as a mineral. Ensuring you get enough of these nutrients to support overall health and well-being is essential. Choose foods high in these nutrients, like leafy greens, colorful fruits and vegetables, whole grain oats, and quinoa.
Remember, nutrition labels are just one part of making healthy choices. Aim for a balanced diet that includes a variety of foods from all the different food groups.
When reading a nutrition label, consider the serving size, calories, macronutrients, vitamins, and minerals. Look for foods with healthy sources of macronutrients and high amounts of vitamins and minerals. And remember, a healthy diet includes a variety of foods from all the food groups. Happy shopping!
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