How to Read the Nutrition Facts Label

We’ve all seen the nutrition facts label. The overwhelming list of statistics on every bag, box, and wrapper of food. But what does it all mean? Well, you’re about to learn! There is a lot of info in such a small space. However, it is easier to understand than you may think. I’ll show you what to zero in on so you can get all of the info you need at a glance. 

What is the Nutrition Facts Label?

The Nutrition Facts Label is a detailed list of all of the macronutrients and micronutrients we are ingesting and in what amounts. Usually measured out in grams.

Serving Size

The serving size at the top of the label is a reflection of all of the calories & nutrition you are ingesting in a single serving. Serving sizes can change in amount and type of measurement. If you have over the stated serving size, be sure to account for it. 

Calories

This is usually the first place anyone’s eyes will go to when they check out a nutrition facts label. Keep in mind that just because the food may be higher in calories it’s not always bad for you. It may be extremely nutrient dense and worth it! My hope for everyone is we start focusing more on nutritional density and less on calorie counting. This will help us all make leaps and bounds in the battle against obesity, disease, and the chronic inflammation plaguing our country.

Fats

Remember from our macronutrient video discussion fats are the most calorie dense macro (nine calories per gram) So, if your food has a lot of grams of fat in it and you are wondering why there are more calories in it than some other foods with fewer fats and even more grams of other macronutrients, this is why. There are often a few different kinds of fat that show up under this category. This only adds to the confusion, so here’s quick run down of what you generally want to see here. Trans-fat is the bad guy, so you want zero grams here. Good news is as of 2018, trans-fats are no longer legal in any of our foods here in America. Saturated fat is often vilified, however there are plenty of healthy sources. As long as sat. fat is not the only kind of fat you are consuming, it can be a healthy portion of your diet (shoot for around 10% of total fat consumption). The other two fats you will see are unsaturated & polyunsaturated fats. These are your superheroes (your omega 3’s, 6’s, and 9’s), and what you will want a lot of. 

Cholesterol

Cholesterol is next on our list. It’s not on every label but is still worth mentioning. I might catch some flack for this, but I rarely pay attention to cholesterol. There is "good" cholesterol (HDL) and “bad” cholesterol (LDL) and different types of both. Some amount of cholesterol is great for cognitive function and a healthy heart, so don't be afraid to eat some food with a bit of cholesterol in it. Honestly, I wouldn’t give it too much thought unless you or your family have a history of heart problems.

Sodium

Most of us are aware of sodium, or salt. Sodium is necessary for a healthy metabolism (minimum 1500mg/day), but too much can negatively affect us. Usually related to high blood pressure and increased water retention. There is sodium in just about everything whether it is stated on the label or not. You will see a higher amount of sodium in boxed & frozen goods for preservation purposes. If you choose to add your own sodium to a dish, try to find or order Celtic Sea Salt or a well sourced Pink Himalayan Sea Salt. It is known for the highest mineral content and much healthier than your standard table salt which has been found to have all sorts of plastics and fillers.

Total Carbohydrates

A couple names fall under this category. Sugars & fiber. So many are scared of carbs, however they are not all bad. Aim for foods with a higher fiber content and lower sugar content to play it safe. Carbohydrates are also four calories per gram. a few less than the dietary fats we spoke of earlier.

Sugars: not all sugars are bad either. It can be tricky learning how to recognize which ones are good or bad and usually requires you to check out the “ingredients” list at the bottom of the label to figure what kind of sugar it is. For example, fructose is a healthy and natural occurring sugar in fruit. If the label says “added sugars”, it would be smart to check what the added sugar is.

Fiber: Fiber helps our bowels work efficiently and our stool be more…dense haha. I think we can all agree we would like to have a pleasant and easy experience going to the restroom on a regular basis. Fiber plus an adequate amount of hydration will do this for you. Lack of fiber and proper hydration in your diet will do the opposite. Diarrhea. And nobody wants this. Bottom line, aim to eat foods with at least a few grams of fiber in every meal if you enjoy not feeling bloated and using the bathroom on a regular basis.

Protein

Protein has remained a consistent healthy nutrient in the nutrition world and there isn’t much confusion about it on the nutrition facts label either. We need it to build muscle, bones, and healthy skin, hair, & nails. Like fiber, it will also help keep you fuller for longer. Aim to get twenty or so grams per meal on a three meal/day meal plan and you should be in good shape.

Vitamins & Minerals

Under this category you have your list of vitamins and minerals (micronutrients) and the percentage of your recommended daily value for each. A vitamin or mineral with a DV of 10%-20% is considered a great source of the nutrient.

Daily Value Percentage

To the right of each category we see a percentage number. This is the percentage of the recommended daily value for that macronutrient. Which I believe is different for each person because we all have different needs and live different lifestyles, so I don’t give it too much thought. If you are lost about what you think you should eat each day, it may be a safe baseline for you to follow though. Always feel free to reach out and ask me a question if you’re curious about what you should eat based on your lifestyle. Im happy to help.

Ingredients List

This is in my opinion the most important section. It is great to know what macronutrients are in certain foods, but if we don't know what it is made of in the first place then we don't know the most important part about what it is we are eating (paying attention to this detail alone will have a drastic affect on how you look and feel). This is where you will find what types of added sugars, preservatives, possible chemicals, and hopefully nutritious ingredients are in your food. Whatever the first couple items on the list are are what it is mostly made of. An easy way to simplify a healthy diet is to try to keep every food you eat down to two or three ingredients. This will ensure you stay away from plenty of potential preservatives and fake ingredients that can be harmful to our bodies. 

A huge thank you to everyone who has tuned in on this first entry. There will be plenty more to come so stay tuned and talk to you soon! 

#greenthumbinitiative
#themoreweknowthemorewegrow