How to Understand and Use the Nutrition Facts Label

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Check the Serving Size

All nutritional information is based on one serving. If you eat more, adjust the calories and nutrients accordingly.

Know Your Calories

Calories measure energy per serving. Balance intake with activity:

• Low: 40 calories or less
• Moderate: 100-200 calories
• High: 400+ calories

Nutrients to Limit & Prioritize

Limit: Saturated fat, sodium, added sugars - too much leads to heart disease, high blood pressure, and weight gain. ( Aim for 5% DV or less per serving.)

Prioritize: Fiber, Vitamin D, Calcium, Iron, Potassium - key for digestion, bone health, and overall wellness. ( Look for 20% DV or more per serving. )

Decode %Daily Value ( %DV )

• 5% DV or less = Low
• 20% DV or more = High - Use %DV to compare products and choose healthier options.

Avoid Misleading Front Labels

Food packaging often exaggerates health claims. Ignore items like:

• "Light" (often means watered down or sugar-added)
• "Multigrain" (doesn't mean whole grain)
• "Natural" (doesn't guarantee real ingredients)
• "No Sugar Added" (product may still be high in sugar)
• "Low Fat" (often loaded with sugar to compensate)

Read the ingredients list

Ingredients appear in order of quantity. Watch out for:

• Refined grains, sugars, and hydrogenated oils in the first 3 spots - indicates processed junk food.
• Long ingredient lists suggests high processing

Watch Out for Serving Size Tricks

Manufacturers often list unrealistically small serving sizes to make products seem healthier. Always adjust for what you actually consume.

Hidden Sugars: Many Names, Same Problem

Sugar appears under many disguises, including:

• Sugars: Cane sugar, date sugar, coconut sugar, evaporated can juice.
• Syrups: High-fructose corn syrup, agave nectar, malt syrup.
• Other Additives: Dextrose, maltodextrin, molasses. If multiple sugars appear on the list, the product is likely loaded with added sugar.
  

The best way to avoid misleading labels? Stick to whole, unprocessed foods. When buying packaged goods, use these tips to separate the junk form the nutritious options. Smarter reading labels leads to smarter eating.

I read food labels very carefully as I don't consume salad dressings containing seeds oils, I don't consume products like spaghetti sauce or juices that contain added sugar, I don't consume anything that contains high-fructose corn syrup, I don't consume products containing hydrogenated oils, I don't consume processed food, I don't consume canned\frozen fruit and I don't consume canned\frozen vegetables. 

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