- Choose foods with healthy fats, such as unsaturated fats.
- Look for high-fiber options to support digestion.
- Limit foods high in added sugars to reduce the risk of chronic diseases.
4. Vitamins and Minerals
Nutrition labels often list key vitamins and minerals, such as vitamin D, calcium, iron, and potassium. These nutrients are important for various bodily functions and overall health.
Key Points:
- Aim to get 100% of the daily value (DV) for vitamins and minerals.
- Choose foods that are rich in essential vitamins and minerals to meet your nutritional needs.
5. Percent Daily Value (%DV)
The %DV indicates how much a nutrient in a serving of food contributes to your daily diet. It is based on a 2,000-calorie diet, which may be higher or lower depending on your individual needs.
Key Points:
- 5% DV or less is considered low for a nutrient.
- 20% DV or more is considered high for a nutrient.
- Use %DV to compare different products and choose options that align with your dietary goals.
6. Ingredients List
The ingredients list provides information about the components of the food product, listed in descending order by weight.
Key Points:
- Look for whole food ingredients and avoid products with long lists of artificial additives and preservatives.
- Be aware of added sugars and unhealthy fats hidden in the ingredients list.
7. Other Nutritional Information
Some labels include additional information, such as cholesterol, sodium, and specific nutrient claims (e.g., “low fat,” “high fiber”). Understanding these claims can help you make healthier choices.
Key Points:
- Limit intake of cholesterol and sodium to support heart health.
- Pay attention to nutrient claims and verify them by checking the nutrition facts.
Conclusion
Reading and understanding nutrition labels is a valuable skill that can help you make healthier food choices and support your dietary goals. By paying attention to serving sizes, calories, macronutrients, vitamins, and minerals, and using the %DV to compare products, you can make informed decisions about the foods you eat. Always consult with a healthcare professional or a registered dietitian if you have specific dietary needs or health concerns.
