Component
What it tells you
Tips to Consider
(1)Serving Size
Tells you what is a recommended serving size of the food.
If you aren't used to measuring or weighing your food, measure your portions until you become comfortable with standard portion sizes.
If you eat more or less than the recommended serving size, the rest of the information on the label needs to be adjusted to reflect the amount you are consuming. (E.g., if you have 2 times the serving, all nutritional values must be multiplied by 2)
When comparing foods, ensure you are comparing based on equal portion sizes
(2)Calories
Calories is a measure of how much energy you get from a serving of the food.
Remember that the number of servings you consume determines the number of calories you actually eat (your portion amount).General Guide to Calories:
40 Calories is low
100 Calories is moderate
400 Calories or more is high
(3)Calories from Fat
Fat Calories tells you how many calories of the food are specifically fat calories. Each gram of fat is worth 9 calories.
No more than 30% of your calories for the day should come from fat. A good rule of thumb is to eat a maximum of 3 grams of fat or 30 fat calories per 100 calories of food.
(4a)Total Fat
Total fat explains how much of both good fats (monounsaturated and polyunsaturated fats) and bad fats (saturated and trans fats) are in the food.
Optimally, you should have no more than 3 grams of fat per 100 calories
When comparing products/foods, be sure to compare the same serving sizes and then look at the amounts of total fat, saturated fat and calories in a serving of each product. Choose the one with the least amount of each
(4b)Saturated Fat
A 'bad fat,' saturated fat is found in foods including butter, margarine, fats from meat and pork, full-fat dairy products, eggs, palm and coconut oils and many fast foods.
It is best to avoid or limit foods that have saturated fat. Your daily intake should be no more than 10% of your daily caloric intake (less than 1 gram per 100 calories).
(4c)Trans Fat
Also a 'bad fat,' Trans Fats are created during cooking and/or processing. These fats are often found in commercially baked products.
These fats should be eliminated from your diet.
(5a)Cholesterol
A combined number telling you how much of both good (HDLs) and bad cholesterol (LDLs) are in the serving.
It is best to eat no more than 300mg per day
When comparing products/foods, first ensure you are comparing the same amount for a serving size and then look at the amounts of cholesterol in each and choose the one with the least amount
(5b)Sodium
The amount of sodium in the serving.
It is best to eat no more than 2,400mg per day.
When comparing products/foods, first ensure you are comparing the same amount for a serving size and then look at the amounts of sodium in each and choose the one with the least amount
(6a)Carbohydrates
The total amount of carbohydrates in the food. It includes simple carbs and sugars, complex carbs and fiber.
When foods contain carbohydrates, it is best if those carbohydrates contain some amount of fiber (see dietary fiber).
(6b)Dietary Fiber
How much fiber is in a serving of the food. It is found mostly in complex carbohydrates such as whole grains, fruits, vegetables and beans.
Try to eat between 20 and 35 grams per day
The higher the fiber content of a product, the lower the sugar content in the food
(6c)Sugars
The number of grams of carbohydrates per serving specifically made up of sugar.
It is best to have this number low. When looking at total carbohydrates, the closer the sugar gram value is to the total carbohydrate gram value, the less fiber you have in the food, meaning the less satiated you will feel.
(7)Protein
How many grams of protein are in a serving.
It is always good to maintain a balance of protein, carbohydrates and fats in a meal. If this food doesn't contain proteins, try to combine it with another food that has protein.
(8)% Daily Values
Tells you what percentage of your recommended daily allowance is provided by the serving of food. Note however, It is based on a 2,000 calorie diet.
Generally, a value of 5% is considered low and a value of 20% is considered high. If you consume other than 2,000 calories a day to maintain a healthy body weight understand that these percentages may be different. Regardless, it is a good way to compare other products
(9)Vitamins and Minerals
How much of recommended vitamins and minerals are in the serving.
You should aim to reach 100% for all required vitamins and minerals. To ensure you are getting your required daily intake, take a multivitamin.
(10)Recommended Amounts
The recommended daily amount for each nutrient for both a 2,000 calorie diet and a 2,500 calorie diet.
If you need to consume more or less calories than 2,000 or 2,500 day to maintain a healthy body weight, the recommended amounts for fat, carbohydrates and protein will change.
(11)Calories per Gram
This shows the caloric weight of each macronutrient - Fats, Carbohydrates and Protein.
It is best to choose foods that are well balanced, containing
