Remember all your basic mental sums skills that you learnt as a child but never really used? Well, here’s your chance. Reading nutrition fact labels at the side of each product you purchase may seem like a hassle but get upgraded from padawan level once you master these few tips below.
1. Calories are listed by serving size and not total container size
A good method to use would be to look at the footnote on the bottom of the food label that may sound something like “Percent Daily Values are based on a 2000 calorie diet”. This indicates that the nutrition values listed as percentages are estimates based on an average reference diet. However, this does not mean the values are inaccurate because the daily values for nutrients like “Cholesterol” and “Sodium” do not change based if the recommended 2000 calories is adjusted to 2500 calories. To calculate the calories per macronutrient group, multiply the amount in grams next to the nutrient for “Fat”, “Carbohydrates” and “Protein” by its number of calories per gram. 10 for fat, 4 for carbohydrates and 4 for protein.
2. Limit nutrients listed under “Total Fat”, “Cholesterol” and “Sodium”
Although research has shown that dietary cholesterol may not be as harmful as previously thought because it does not change blood cholesterol levels, high cholesterol usually accompanies harmful trans fats and saturated fats. Eating foods high in such fats causes your liver to produce excess low-density lipoprotein (LDL) cholesterol which can result in damaging deposits which clog your arteries and exponentially increase risks for heart attacks. Try and aim to limit this value to no more than 6% of your total daily value.
3. Nutrient claims are measured in relation to the reference food
While nutrient claims are only applicable for supplemented foods or meal replacements, the language used is still compelling. They typically use buzzwords like “Fortified” or “Enriched” that come with a guideline of needing to have more than or equal to 25% of the specified nutrient group than the reference food. But there has been some concern over these claims because they are not facts with precise corresponding values. Pay attention to the reference amount or food before making a decision to believe such claims.
4. Increase nutrients listed near to the bottom half of the nutrition label
These nutrients are listed as “Dietary Fiber”, “Protein”, “Potassium”, “Vitamin A/C”, “Calcium” or “Iron”. Typically, the values associated with these nutrients will be shown as a percentage of daily intake and a good benchmark to remember is 5% and below is a low amount while 20% and above is considered a high quantity. You should aim to consume around 25 to 35 grams of fiber daily.
It may seem like a daunting prospect but reading the nutrition label and ingredients list is a good habit to develop. Know what you are putting into your body and your body will thank you for it.