Researchers have found that those who took a few extra seconds to read food labels ate 6% less fat than people who did not! I think we can all agree that deciphering these labels can be a bit overwhelming.
All the terms, the measurements: it can be taxing at times. But you really dont have to read every single word and line to get a good idea of what it is you are putting into your body.
Every word on a food label has a meaning, so educating yourself on the definitions behind the words can help you to choose foods that will be good for your body.
It will only take a few seconds to glance at the labels, but you can quickly size up a product and determine if it is good for you, or if you should pass it by.
Knowing how to read food labels can be especially helpful if you know you need to include more of something in your diet.
Doctor says you need more fiber? Then make sure the food label reads a higher fiber content.
Need to lose weight and cut back on your fat? Chose food whose labels have a low fat content.
Now obviously, fruits and vegetables will not come with labels. These foods come as they are with no hidden surprises. The foods we want to check into more thoroughly are the ones that are packaged.
How Do I Check Food Labels?Lets take a look below at some of the most common descriptions found on food labels: Fat Content: Always start here.
Eating less fat is important in maintaining our health, proper weight, and vitality.
Your consumption of fat should never be above 30 percent of your total calories for the day: approximately 50 grams a day.
Check the label and see what the percentage of fat is. If the percentage is high, youll be better off to pass it up. Fiber Content: Your total fiber intake a day should be around 25 to 30 grams a day.
Proper fiber consumption helps to lower cholesterol, prevent constipation, and improve your blood sugar, as well as help you to deter heart disease and stroke.
Sodium: You want your sodium intake per day to be below 2400 mg.
Many processed foods are loaded with sodium, so make sure you keep this number as low as possible when selecting your foods. Calories: You need to use your discretion here.
Make sure the amount of calories in a particular food is reasonable.
You would be surprised how some packaged foods over inflate their calorie count! Most of us need about 2000 calories a day to maintain a healthy body, so make sure all the food you eat in one day does not go overboard on the calorie count.
Nutrients: Food labels will not list every single vitamin and mineral included in the food.
The most common nutrients that will be listed, though, include calcium, vitamin A, vitamin C, and iron. Each nutrient will come attached with a percentage (known as the Daily Value) that will let you know how much of that nutrient can be found in one serving of the food you are looking at.
So for example, if calcium has a daily value of 20 percent in a particular food, then you will need to consume another 80 percent of calcium to get in the required daily amount.
Listing of ingredients: Ingredients on a label are listed in descending order by weight, giving you an idea of how much an ingredient is included as compared to the others listed.
I have a basic rule of thumb I try to follow when selecting my foods. I do not believe that foods should be overloaded with a host of ingredients that cannot be pronounced or understood.
If it seems like the food label is flooded with chemicals and preservatives, it is probably best to pass it up. These processed foods are not nearly as good for you as whole foods in their original state.
Reading food labels can really provide you with a lot of information beneficial to you. Be smart when you shop, take a few extra seconds to read the food labels, and you will be on your way to becoming a healthy shopper!
When you don't understand what you are consuming, you are risking your health. For instance: not knowing a bag stating "50 calories per serving" means you have to multiply servings to know the total amount of calories, rather than the common misconception that "per serving" means "per bag".
As the average food intake increases, so does the perception on what a serving size means. It is surprising that many people find their perception on what a single serving is, turns out to be about two or three servings in reality!
The ability to read food labels is one of the most effective ways to make good food selections. It spells out the amounts and types of nutrients in the food per serving. However, for this label to be helpful and expend its effectiveness, you must be able to understand what it is saying:
Serving Size
States amounts of nutrients per serving. If you follow the serving size, you acquire the amount of nutrients the label states you will get "per serving".
For example, if you read "one serving equals 5 chips", and that there are 50 calories per serving, eating 5 chips would give you 50 calories. Eating 10 chips would give you 100 calories, and so on. If the bag says it contains 5 servings, you would take 50 and multiply it by 5 to figure out the total amount of calories you've consumed.
Nutrients
The nutrients are generally based on the daily dietary allowance stated (these are usually based on 2,500 or 2,000 calorie diets).
To understand what you are taking in, know that these are based on how the food corresponds to the dietary allowance for a 2,000 calorie diet. If you've purchased something different from the 2,000 calorie diet, divide the amount by 2,000 and you will find your nutrient's % daily value.
Ingredients
A list of all of the items used to produce the product. The list generally begins with the most heavily-used ingredient, and descends into the ingredient least used in the product.
Label Claim
This is the term used for sayings such as "sodium-free!" (Which simply means that it has less than 5 mgs per serving).
Understanding food labels is a very good thing to learn and do. It's important to take care of your body, by taking notice of what you intake, and rationing it out so it stays at a healthy level. Once you understand how to read food labels, you hold the power to take care of yourself.
Indeed, reading food labels can be very tedious and confusing. Nevertheless, once you get the hang of it, it would be easier for you to watch your diet because you can already control the amount of food that you take.
Both Harwood E Woodpecker & Gregg Hall are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Harwood E Woodpecker has sinced written about articles on various topics from Hair Care, Blood Pressure and Home Improvement. I am a health and fitness enthusiast who loves to pass on the latest information on at. Gregg Hall's top article generates over 3350000 views. to your Favourites.