Understanding Food Labels: Decoding the Numbers

By Ahmad Mustafa

Details: -- Master in Dietetics and Nutrition

Published: April 16, 2024 10:17

In today's health-conscious society, understanding food labels is essential for making informed dietary choices. Food labels provide crucial information about the nutritional content, ingredients, and other important details of the products we consume. However, the array of numbers, percentages, and technical terms can be confusing. This guide aims to help you decode food labels, enabling you to make healthier choices for yourself and your family.

The Nutrition Facts Panel
The Nutrition Facts panel is a standardized label found on packaged foods and beverages. Here’s how to read it:

Serving Size
Serving Size: This indicates the amount of food that is typically consumed in one sitting. All the nutritional information on the label is based on this serving size.
Servings Per Container: Shows the total number of servings in the entire package.
Calories
Calories: Indicates the total number of calories per serving. Monitoring your calorie intake is essential for managing weight and overall health.

Macronutrients
Total Fat: This includes all types of fats in the food. Pay attention to the subcategories:
Saturated Fat: Linked to heart disease; aim to consume less of this.
Trans Fat: Avoid entirely as it increases the risk of heart disease.
Cholesterol: High intake can contribute to heart disease; aim to limit it.
Sodium: Excessive sodium can lead to high blood pressure; choose lower sodium options.
Total Carbohydrates: Includes all types of carbs:
Dietary Fiber: Important for digestion; aim for higher fiber foods.
Total Sugars: Includes natural and added sugars.
Added Sugars: Limit these to reduce the risk of obesity and heart disease.
Protein: Essential for building and repairing tissues; the amount needed varies by individual.
Micronutrients
Vitamins and Minerals: Typically, Vitamin D, calcium, iron, and potassium are listed. Aim for foods high in these nutrients to support various bodily functions.
2. % Daily Value (%DV)
The % Daily Value provides a reference for how much of each nutrient is in a serving of food, based on a 2,000-calorie diet:

5% DV or less: Considered low for a nutrient.
20% DV or more: Considered high for a nutrient.
Use %DV to determine if a food is high or low in particular nutrients you want more or less of.
3. Ingredient List
Ingredients are listed in descending order by weight, meaning the first few ingredients are what the product contains the most of. Look out for:

Whole Foods: Prefer products where whole foods are listed as the first few ingredients.
Added Sugars: Beware of different names for sugar, such as high fructose corn syrup, cane sugar, or honey.
Artificial Ingredients: Minimize intake of artificial flavors, colors, and preservatives.
4. Health Claims and Buzzwords
Food packaging often includes health claims and buzzwords that can be misleading. Here’s what they typically mean:

“Low-fat” or “Fat-free”: May still be high in sugar or calories.
“Natural”: Not regulated and doesn’t necessarily mean healthy.
“Organic”: Produced without synthetic pesticides or fertilizers, but can still be high in sugar or fat.
“Gluten-free”: Essential for those with celiac disease, but not necessarily healthier for others.
5. Allergen Information
Food labels must declare the presence of major allergens such as milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. This is crucial for individuals with food allergies or intolerances.

Conclusion Deciphering food labels can seem daunting, but with a bit of practice, it becomes easier to make informed choices. Focus on the Nutrition Facts panel to monitor nutrient intake, scrutinize the ingredient list for added sugars and artificial ingredients, and be cautious of health claims that may be misleading. By understanding what goes into your food, you can take control of your diet and work towards better health and wellness.