📊 Understanding Nutrition Facts Label
The Nutrition Facts label provides essential information about serving size, calories, and nutrients. Learning to read it helps you make informed food choices and compare products effectively.
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Serving Size
Most Important Starting Point!
- All numbers based on this amount
- Compare to amount you actually eat
- Packages often contain multiple servings
- Double serving = double calories/nutrients
- Standardized for similar foods
- Listed in common household measures
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Calories
Energy from one serving
- Measure of energy food provides
- Per serving, not per package
- General guide: 40 cal = low, 100 cal = moderate, 400+ = high
- Consider your total daily needs
- Quality matters more than just counting
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% Daily Value
How much one serving contributes to daily diet
- Based on 2,000 calorie diet
- 5% or less = low in that nutrient
- 20% or more = high in that nutrient
- Aim low for: sat fat, sodium, added sugars
- Aim high for: fiber, vitamins, minerals
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Total Fat & Types
Not all fats are equal
- Total Fat: All types combined
- Saturated Fat: Limit to <10% daily calories
- Trans Fat: Avoid completely (very harmful)
- Good fats: Mono/polyunsaturated (not always listed)
- Fat provides 9 calories per gram
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Sodium
Watch this carefully!
- Recommended: <2,300mg daily (1 teaspoon salt)
- Many processed foods very high
- Check per serving, not package
- Look for "low sodium" (140mg or less per serving)
- Excessive sodium raises blood pressure
- Compare brands - can vary greatly
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Added Sugars
Different from natural sugars
- Sugars added during processing
- Limit to <50g daily (about 12 teaspoons)
- Listed separately from total sugars
- Many names: corn syrup, dextrose, etc.
- Check ingredient list for position
- Natural fruit sugars not "added"
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Fiber
Aim for more!
- Most people don't get enough
- Goal: 25-35g daily
- Helps digestion, fullness, heart health
- Look for 3g+ per serving
- Whole grains, fruits, veggies high in fiber
- Higher fiber = better carb choice
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Protein
Building block of body
- Essential for muscle, tissue repair
- No % Daily Value (needs vary widely)
- General goal: 50-60g daily minimum
- More if active or building muscle
- Helps with satiety (feeling full)
- Quality matters - complete vs incomplete
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Vitamins & Minerals
Nutrients required in small amounts
- Now required: Vitamin D, Calcium, Iron, Potassium
- Shown as % Daily Value
- Aim for 20% or more per serving
- Fortified foods can help meet needs
- Variety ensures adequate intake
⚠️ Common Label Tricks
Unrealistic serving sizes: Products may list tiny servings to make calories/sugar appear lower
Multiple servings per package: That "single-serve" bottle might be 2.5 servings!
"Natural" claims: Largely unregulated - doesn't mean healthy or organic
Front-of-package claims: Marketing! Always check actual Nutrition Facts
📅 Date Labels Explained
"Best By" or "Best Before": Quality date, not safety. Food safe after this date but may not be peak quality.
"Use By": Last date recommended for peak quality. Not a safety date except for infant formula.
"Sell By": For retailers' inventory management. Buy before this date, but can consume after.
"Expiration": Only required on some products. After this date, don't use (especially important for medicines).
Important: Most dates are about quality, not safety. Use your senses - if it looks, smells, and tastes fine, it's likely okay. When in doubt, throw it out!