Get the Facts on Food Labels

When you shop do you compare labels?  Are some of the nutrition facts a bit confusing?  Here is some "food for thought".  OK I may not be real funny but laughter is always good. :)

Shop Smart - Get the Facts on Food Labels

Become a smart shopper by reading food labels to find out more about the foods you eat.  The Nutrition Facts panel found on most food labels will help you:

• Find out which foods are good sources of fiber, calcium, iron and vitamin C
• Compare similar foods to find out which one is lower in fat an calories
• search for low-sodium foods
• look for foods that are low in saturated fat and trans fats (polyunsaturated fats and monounsaturated fats are GOOD)

A Quick Guide to reading the Nutrition Facts Label

Remember to check your portion size to the serving size listed on the label.  If the label serving size is one cup, and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check out the Total Calories and Fat

Find out how many calories are in a single serving and the number of calories from fat.  It's smart to cut back on calories and fat if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help you evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day.  A food item with a 5% DV means 5% of the amount of fat that a person consuming 2,000 calories a day would eat.
• Remember:  percent DV are the entire day--not just for one meal or snack.
• You may need more or less than 2,000 calories per day.  For some nutrients you may need more or less than 100% DV.

The High and Low of Daily Values

• 5% or less is low--try to aim low in total fat, saturated fat, cholesterol, and sodium
• 20% or more is high--try to aim high in vitamins, minerals and fiber

Limit Fat, Cholesterol and Sodium

Eating less of these nutrients may help reduce your risk for heart disease, high blood pressure, and cancer.

• Total fat includes saturated, polyunsaturated and monounsaturated fat.  Limit to 100% DV or less per day.  (remember poly and mono are good fats)
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• Sodium--high levels can add up to high blood pressure.
• Remember to aim low for % DV of these nutrients.

There is more.  So watch for The rest of the story tomorrow.

Mary Beth Potrykus
www.mamabearproductions.net