Food Labels 101
How many of you ever read the terms and conditions before you sign a contract? How many of you ever view the nutrition labels on your favorite foods before you purchase? In both cases you’ll likely want to know what you’re signing yourself up for; hopefully whoever is having you sign that contract will explain the details in depth but who’s there to help you before you make your next grocery store run? I have you covered!
what is a nutrition label?
The nutrition label, based on a 2,000 calorie diet, is the insight on the content inside each package of food or beverage. It is important to understand what the label is revealing so you can be informed of what ingredients are in each product and make the best choices on which products will benefit your health the most.
nutrition label breakdown
1. serving size
The serving size tells you the amount the food manufacturer has used to calculate the values on the rest of the label. It also reveals how many servings equal the total amount of the product. In this case each serving is 1 tortilla and there are 8 servings per package or 8 tortillas in total.
2. calories
The calories tell you how much energy you get per each single serving. It is important to understand that this number is not representative of the entire product. In this case 1 tortilla is equal to 110 calories.
3. fat
The value here represents the total number of fat from unsaturated, saturated and trans fats.
Unsaturated fats are considered the “good fats” and are usually presented as polyunsaturated, monounsaturated fats, omega-3 fats and omega-6 fats. These fats are good for your heart, your cholesterol and your overall health. Consuming more of these healthy fats will also help you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.
Saturated fats are not terrible for you but they should be consumed in moderation as too much of it can negatively impact heart health.
Trans fats are the fats that should be avoided at all costs. They are responsible for raising the levels of your bad cholesterol and causing inflammation which is linked to heart disease, stroke and other chronic conditions.
The fats that are unlisted (in this example the missing 0.5g) are usually unsaturated fats that the manufacturer has chosen not to list; they are generally healthy and nothing to be concerned with.
4. cholesterol
Cholesterol is the fat that is naturally produced in the body but can also be found in some foods, mainly animal-based products. Cholesterol is needed for the body to function properly but too much of it can have a negative impact on your health.
5. sodium
Sodium is a mineral found in food and table salt. Sodium adds “flavor” into our foods, but is also helpful with muscle contractions, nerve transmissions, hydration and maintaining pH balance. A healthy adult should consume about 2300mg of sodium per day, but too much sodium may increase blood pressure which is linked to heart disease, kidney disease and stroke.
6. carbohydrate
Carbohydrates are the body’s main source of energy. The total carbohydrate value on the food label is a sum of both fiber and sugars.
Fiber is a type of carbohydrate that the body can not digest. Most other carbohydrates are broken down into sugar molecules, however, fiber can not be broken down and instead passes through the body intact. Fiber has many health benefits such as helping regulate blood sugar levels, lowering cholesterol levels, normalizing bowel movements and helping you feel full longer which prevents you from over eating. A healthy adult male and adult female should consume daily, 38 grams and 25 grams of fiber respectively to benefit from a high-fiber diet.
Sugars can give you a quick burst of energy, but are not considered healthy for the heart and play a huge role in heart diseases and diabetes. The body digests sugars very rapidly and in doing so, blood sugar levels rise, cravings kick in and you’re left feeling hungrier than usual. Sugars come in many names including, sucrose, fructose, glucose, maltose, dextrose, high-fructose corn syrup, corn syrup, concentrated fruit juice, honey, fruit nectar, sugar cane juice, beet sugar, and golden syrup. All sugars are digested the same there and there is no nutritional benefit from added sugars. Be careful as you look through your products, although a product may have a low amount of total sugar, assume that if the total carbohydrates are high in value and the fiber is low in value, anything in between will be metabolized in your body the same way sugars would.
7. protein
Protein provides you with energy and aids in muscle recovery. The amount of protein needed in a diet varies from person to person, however as a general rule of thumb, if you a looking to build lean muscle the average adult should consume 0.5 grams to 1 gram of protein per pound of bodyweight daily.
8. vitamins and other nutrients
Nutrients like calcium, iron, potassium and vitamins are essential for a healthy diet. Consuming these nutrients daily will assist in helping your body function better, improve mood and energy, and reduce risk for some diseases and conditions. Most foods wont provide an adequate daily amount of each nutrient alone, so it is recommended to consume multivitamin supplements to guarantee your body gets the vitamins and minerals it needs.
closing statement
You should now have a general understanding of how food labels work. Most importantly, you can stop assuming foods are healthy because of tricky packaging and know what to look for when you view the back of your products. Nutrition information is also readily available for most restaurants if you check out their websites. This way you can still be conscious of your options as you choose to dine in or take out. It is valuable to take your time to care for yourself and read the nutrition facts label to help manage your heart health.
