What’s in a Label?
In today's fast-paced world, making informed decisions about our family’s food choices can be overwhelming. Nutrition labels are valuable tools that empower consumers to understand the nutritional content of the foods they consume. However, deciphering these labels can be a daunting task. In this post, we’ll break down the components of nutrition labels and provide you with a comprehensive guide on how to analyze them effectively.
Serving Size: The serving size is the foundation for interpreting the rest of the information on the label. For infants and young children, the amount they consume might be smaller than the stated serving size, so keep that in mind when evaluating a food label.
Calories: The calorie count indicates the amount of energy provided by one serving of the food. Fun fact: 1 gram of protein and carbohydrates each provide approximately 4 calories, while 1 gram of fat has 9 calories.
Nutrient Breakdown:
Macronutrients:
Carbohydrates: Check for total carbohydrates, dietary fiber, and sugars. Opt for foods higher in dietary fiber and lower in added sugars.
Proteins: Look for sources of lean proteins, as they are essential for muscle health and overall well-being.
Fats: Differentiate between saturated and unsaturated fats. Limit saturated fats and trans fats, and prioritize healthier unsaturated fats.
Micronutrients:
Check the percentages of essential vitamins and minerals. Aim for foods that are rich in nutrients like vitamin D, calcium, iron, and potassium.
% Daily Value (%DV): The %DV indicates how much a serving of food contributes to your daily nutrient requirements. For most nutritional labels, the daily values are calculated based on an adult with a 2,000 calorie diet. It is important to note that the daily values for children can be very different than adults.
For instance, the sodium recommendation for an infant 0-6 months old is only 110mg per day, while an adult’s recommendation is 1,500mg per day. A slice of cheese with 100mg of sodium per serving may be >90% of a baby’s daily value! The ChewChew App can help convert nutrition labels into the % daily value for your child’s age group—click here to learn more.
Ingredient List: The ingredient list provides insight into the composition of the product. Ingredients are listed in descending order by weight, so the first few ingredients have the highest quantity in the product.
Allergens and Additives: Check for any allergens or additives that may be of concern to you. Common allergens such as nuts, dairy, and gluten are usually highlighted for easy identification.
Analyzing nutrition labels is an essential skill for making informed and healthy food choices. By understanding the information provided, you can tailor your diet to meet your nutritional needs and support your overall well-being. Remember, a well-balanced and varied diet, coupled with a mindful approach to reading nutrition labels, is the key to a healthier you.