How to read food labels

When you go grocery shopping, you should take time to read the nutrition labels on your purchases. Compare nutrients and calories in one food to those in another. The information may surprise you. You want to make sure that you aren't bringing home foods high in fat and cholesterol.

One easy way to do 'healthier' grocery shopping is to buy fresh food more than processed and packaged food. Snacks and soft drinks are not as healthy as fresh food and water and juices.

How do I read the label?

Most foods in the grocery store must now have a nutrition label and list of ingredients. Claims like 'low cholesterol' and 'fat free' can be used only if a good meets legal standards set by the government.

The 'Nutrition Facts' label contains the following information:

Serving Size:

Remember that if you eat double the serving size listed, you need to double the calories, fat and nutrients. If you eat half the size shown, cut the calories and nutrients in half.

Calories:

This is very helpful to know if you are cutting calories to lose weight.

Total Fat:

Since too much fat may lead to heart disease and obesity, try to limit your fat intake. The label will give you the number of grams of fat per serving (so you can keep track of your daily intake) and the number of calories from fat. To keep you hart healthy, choose foods with less fat.

Saturated Fat:

This is part of the total fat in food. It is listed separately because it is the kind of fat that raises blood cholesterol and should be avoided. Eat less of it.

Cholesterol:

Too much of it may lead to heart disease. IT is best to eat less than 300 mg. a day

Sodium:

Sodium is also known as salt. Healthy adults should have no more than 3,000mg of sodium each day. If you have high blood pressure or your doctor tells you to limit salt, you should keep i your intake low.

Total Carbohydrate:

You should increase your intake of carbohydrates. They are found in foods like bread, potatoes, fruits and vegetables.

Dietary Fiber:

Fruits, vegetables, whole grains, peas, and beans are good sources and can help reduce the risk of heart disease.

Protein:

Where there is animal protein, there is also fat and cholesterol. Eat small portions.

Vitamins and minerals:

A variety of good foods will help you reach your daily goal of 100% of Vitamin A, C, Calcium and iron.

Daily Value:

The daily values are guides for people who eat 2,000-2,500  calories each day. If you eat more or less than that, your daily value may be higher or lower. Choose food with a low % daily value of fat, saturated fat, Cholesterol and sodium. Try to reach 100% of the daily value of total carbohydrates, dietary fiber vitamins and minerals.