Most of us do not bother to go through the food labels and these labels remain as mere "decorations" on the containers. The food labels provide us vital information on the nutritive value of a particular food item. The labels also allow us to know whether a particular food is able to meet our nutritional requirements or not. Hence, these labels should affect our purchase decision. The most important part while reading a label is to understand it correctly. Sometimes these labels can be misleading. For example on a box of candy the food label might mention "zero fat", but this does not mean that it is "zero calorie". Hence it's important to interpret the food label correctly.
Here are some tips to understand the meanings of the food labels:
- Understanding the Serving Size: It is important to understand the serving size. Sometimes the label indicates the nutrient content for one cup or 100 grams instead of the entire content, making the numbers on the food label appear low. If you are going to eat the entire content of the packet, all by yourself, then you would be actually consuming greater amounts of fat and calories. For example, if the label mentions the nutritional content of 100 gram, in case of a 200 gram pack, then you would consume exactly double the number of calories mentioned on the label.
- Interpreting the "Percent Daily Values": The labels which mention the nutritional facts in terms of percent daily values are a little tricky to understand. The FDA bases these values on a 2000 calorie per day, which may or may not be your calorie requirement. Look out for the values of nutrients you are interested in. The item is good for consumption if this value is less than 5 percent for the "harmful" nutrients like saturated fats, and more than 20 percent for the beneficial nutrients like fiber.
- Understanding the Calories per Serving: Watch out for the number calories per serving including the calories that would come from one serving of fat. You can calculate your total calorie intake by finding out the total number of servings.
- Noting Down the Amount of Fat, Cholesterol and Sodium: Look for total fat, saturated fat, trans fats, cholesterol and sodium contents. The lesser the amount of these nutrients the better the product is for consumption.
- Looking for Fiber, Vitamins and Mineral Rich Foods: While making a purchase, opt for foods that have plentiful amounts of fiber, vitamins and minerals like calcium, iron and zinc.
- Knowing your Exact Calorie Requirement: You need to know your actual calorie requirement to find out if a particular food is suitable for you or not. The factors that affect your daily calorie needs include your age, height and weight, your basic level of daily activity, and your body composition. To calculate your recommended calorie intake, use the body analysis tool.
Nutritional labels on food items have made it easier for us to understand our food values. We can meet our calorie requirements and can make healthy food choices. Sadly, most of us hardly bother to go through the food labels properly! And some people even misinterpret the information even if they spend some time reading food labels. Understanding the information accurately would help you to maximize the benefits of the food labels.
