How to Read Food Labels: A Quick Guide to Healthier Choices
Understanding food labels is key to making healthier eating decisions. Here’s a quick guide to help you decode labels and choose the best options for your diet.
1. Check the Serving Size
Start with the serving size, as all nutritional information is based on this amount. If you eat more than the serving size listed, adjust the numbers accordingly.
2. Look at Calories
Check the calories per serving to manage your energy intake, especially if you’re watching your weight.
3. Limit These Nutrients
- Total Fat: Focus on reducing saturated and trans fats.
- Sodium: High sodium can lead to high blood pressure; choose lower-sodium options.
- Sugars: Pay attention to both total and added sugars to avoid excess empty calories.
4. Get More of These Nutrients
- Fibre: High fibre is great for digestion and fullness.
- Vitamins and Minerals: Look for foods high in vitamins D, calcium, iron, and potassium.
5. Understand % Daily Value (%DV)
- 5% DV or less is low, 20% DV or more is high. Use this to gauge whether a food is a good source of a nutrient.
6. Read the Ingredients List
Ingredients are listed by quantity. Watch for high amounts of sugar or unhealthy fats early in the list.
7. Be Wary of Claims
Terms like “low-fat” or “natural” can be misleading. Always check the full nutrition label to get the real story.
Conclusion
Reading food labels helps you make informed, healthier choices. With a little practice, you’ll quickly become skilled at choosing foods that support your health goals.
