understanding nutrition labels: a guide to healthier choices!
hi everyone! today I’m writing to you about label reading, what I think is the most important thing for anyone who is trying to be conscious about their nutrition! even when you seem to be eating all of “the right things”, if you aren’t eating the right amount, things can be imbalanced!
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navigating the world of nutrition labels can seem daunting at first, especially with what feels like mile-long ingredient lists, but education, you can make informed decisions that benefit your health and help you feel better! here's my tips on how to navigate those labels and shop right.
1. Serving Size: you want to start by looking at the serving size and the number of servings per container. unfortunately, one bag of chips is not a single serving - even though it feels like it can be! serving size is most important, as all the nutritional information, percentages, etc., on the label is based on this amount… if you eat more or less than the serving size, the numbers will be adjusted!
2. Calories: you want to check the total calories per serving. while most people think that 2000 calories is a standard diet, the best way to figure out your caloric needs is to go through metabolic testing! understanding caloric consumption, expenditure, and deficit is essential for maintaining, losing, or gaining weight.
3. Nutrients to Limit: a heart healthy diet includes limiting things like saturated fat, trans fat, cholesterol, sugar, and sodium. high intake of any of these can increase your risk of chronic diseases and symptoms like high blood pressure.!
4. Nutrients to Get Enough Of: look for products made with whole ingredients, and nutrients that are beneficial, such as dietary fiber, protein, vitamins, and minerals. these are essential for maintaining good health and can help reduce the risk of certain conditions! protein can help with muscle growth and repair and dietary fiber can aid digestion and help you feel fuller for longer!
5. Percent Daily Value (%DV): the %DV of each nutrient helps you understand how much a of it in a serving of food contributes to a daily diet. a %DV is normally based on a 2000 calorie diet, and a DV% of 5% or less is considered low, while 20% or more is high. the FDA determined these as guide to help people determine if a serving of food is high or low in a specific nutrient.
6. Ingredients List: check the ingredients list! ingredients are listed in descending order by weight, so whatever is the first few ingredients is the majority of the product! this is when it is important to look for whole foods and avoid items with long lists of unfamiliar or hard to pronounce ingredients - that means they are highly processed chemical additives!
while these are just a few tips to help you navigate nutrition labels, you can use them to make better choices that align with your health goals. it’s not like tame impala said in their song - the more you know the better! happy shopping my friends!
