Lesson One: Becoming a Label Reader

I'm not a foodie and I'm certainly not a nutritionist.  I will likely meet with one soon to get a clearer idea of what is good and what is bad for us.  But in the meantime, I've done some research and we're going to have to become "label readers".

The labels on food are sectioned out for easy understanding.

The first section to pay attention to is the Number of Servings within the container.  So if the label says it contains 250 calories, don't assume that if you eat the entire meal that you're only taking in 250 calories.  The meal could contain 4 servings and if you eat the whole thing, that's 1000 calories.  A HUGE difference.  So pay attention to not only the calories, but how many servings the container holds.

The next section is YELLOW and these are the components that you want to limit.  This includes fat, sodium, and cholesterol.  The next section is BLUE and these are components that you want to get enough of.  This includes dietary fiber and vitamins.


Somewhere in there, you also see "Sugars".  My Question:  When Reading Labels, What Is A Healthy Amount of Sugars?

• When looking at the % Daily Values, 5% or below is considered a food or drink low in sugar.

Regarding fat, the label will show two kinds (trans fat and saturated fat).  Trans Fats are considered "bad fats" that you'll want to limit.  It can increase cholesterol and increases your risk for conditions such as diabetes, heart disease, and stroke.  Trans fat should be taken in as little as possible.  As hard as it may be, it is recommended that you consume no more than 1% of your daily calorie intake.

Saturated Fats are considered "good fats".  You should only consume 7% of your daily total calories.  So if you are on a 2000 calorie diet, you should only have 140g per day of Saturated Fats.

Alright, that should help all of us new label readers out there!

Cheers to our health!

Jill