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Reading Nutrition Label Table of Content §
Beware of Front Label Tease
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What’s on the Nutrition Label?
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The Ingredients List
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Trans Fat
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The Many Names of Sugar
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Artificial Sweeteners
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Beware of Front Label Tease § Fortified, enriched, added, extra, and plus = nutrients such as minerals and fiber have been removed and vitamins added in processing. Look for 100% whole-wheat bread, and high-fiber, low-sugar cereals. § Fruit drink = probably little or no real fruit and a lot of sugar. Look for products that say "100% Fruit Juice." § Made with wheat, rye, or multi-grains = have very little whole grain. Look for the word "whole" before the grain to ensure that you're getting a 100% whole-grain product. § Natural = the manufacturer started with a natural source, but once it's processed the food may not resemble anything natural. Look for "100% All Natural" and "No Preservatives.”
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What’s on the Nutrition Label? Serving Size and Serving Per Container – portion control Calories and calories from fat per serving. Does not distinguish between “good fats” and “bad fats” Total Fat is broken down to show saturated fat (limit intake) and trans fat (avoid altogether) Percentage of Daily Value (%DV) - recommended daily allowance for a nutrient based on a 2,000-calorie diet. Note that not all of us need 2,000 calories a day
Sugar: doesn't distinguish between natural sugars, such as those found in fruit, and added sugar – read ingredient list The %DV listed for vitamins and minerals is the amount that is needed to prevent diseases due to deficiency. They may or may not represent the amount needed for optimal health.
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