Have you ever picked up a food item, looked at the Nutrition Facts label, and wondered what all those numbers actually mean?
You’re not alone.
According to Tiffany Richardson, Registered Dietitian at Christ Community Health Services, understanding the Nutrition Facts label can help you make more informed decisions about what you eat. It can also be an important tool for people working to manage conditions such as high blood pressure, high cholesterol, diabetes, or weight concerns.
“Reading the food label can sometimes be a little confusing,” Richardson explains. Knowing which numbers to pay attention to can make the process much easier.
Start With the Serving Size
One of the first things Richardson recommends checking is the serving size.
The serving size tells you how much of the food the nutrition information on the label represents.
For example, if a can of soup lists a serving size of one cup and 160 calories per serving, those numbers apply to one cup. If you eat two cups, you are consuming two servings, which means you would need to double the numbers on the label.
In this example, two cups would contain 320 calories instead of 160.
Richardson recommends using measuring cups or other measuring utensils if you aren't sure what a serving looks like.
Understanding portions can help you become more aware of how much you're actually eating.
Pay Attention to Saturated Fat
If you're working to manage your cholesterol, Richardson recommends paying attention to saturated fat.
In the example used during her nutrition lesson, she recommends looking for foods containing less than three grams of saturated fat per serving.
The food in her example contained only 0.5 grams of saturated fat per serving, making it a lower-fat option based on the guideline she discussed.
Reading this part of the label can help you compare different products before deciding which one to buy.
Don't Forget About Sodium
Sodium is especially important for people who are monitoring their blood pressure.
Canned foods, including canned soups, can contain significant amounts of sodium.
Richardson demonstrated this by comparing two soup labels. One contained 680 milligrams of sodium per serving, while a reduced-sodium version contained 340 milligrams.
The reduced-sodium option contained much less sodium, but Richardson pointed out something important:
“Reduced sodium” doesn't necessarily mean “low sodium.”
During her presentation, Richardson explained that a food containing 300 milligrams or more of sodium per serving is considered high in sodium, while a low-sodium food contains less than 140 milligrams per serving.
This is why reading the actual Nutrition Facts label is important. Don't rely only on claims printed on the front of the package.
Comparing products can help you find an option that better fits your health goals.
Managing Carbohydrates and Diabetes
People living with diabetes may also benefit from paying close attention to the total carbohydrate section of the Nutrition Facts label.
Richardson explained that carbohydrate needs can vary depending on factors such as a person's height, weight, health needs, and whether the food is being eaten as part of a meal or snack.
During her presentation, she discussed a general target of approximately 30 to 45 grams of carbohydrates for a meal and about 15 grams for a snack.
For example, the food label she reviewed contained 24 grams of total carbohydrates. That amount may fit within the meal range she discussed, but it may be too much if the food is being eaten as a snack.
Because individual nutritional needs can vary, a registered dietitian can help determine appropriate goals for you.
Look Beyond the Front of the Package
One of the most important lessons from Richardson's presentation is that you shouldn't judge a food only by what is advertised on the front.
Words such as “reduced” may sound healthier, but you still need to turn the package around and read the Nutrition Facts label.
Start by asking:
- What is the serving size?
- How many servings am I actually eating?
- How many calories are in that amount?
- How much saturated fat does it contain?
- How much sodium does it contain?
- How many total carbohydrates does it contain?
Taking a few extra moments to read and compare labels can help you make choices that better support your health.
Need Help Understanding Nutrition?
You don't have to figure it all out by yourself.
If you would like additional nutrition education or need help understanding food labels in greater detail, talk with your Christ Community primary care doctor about a referral to one of our registered dietitians.
Our registered dietitians can provide nutrition counseling and help you better understand how the foods you eat may affect your individual health needs and goals.
As Tiffany Richardson reminds us:
“Food label reading can lead to healthy eating.”
Small changes can begin with something as simple as turning over a package and taking a closer look at what's inside.