Understanding Nutrition: A Guide on How to Read Food Labels
In the U.S., 67% of the food we eat comes from a trip to the grocery store. Shopping at a supermarket rather than ordering takeout gives us control over the food we eat and helps us make healthier choices. Eating a healthy diet can help you control your weight, improve your brain health, lower your risk for disease, and help you live a longer life. The trouble is, flashy product packaging makes it tough to see which products are healthy. Luckily, understanding nutrition labels can help. Read on to learn how to read nutrition facts labels and how they can help you make better food choices.
Read the Ingredient List
Manufacturers list ingredients by weight, from the highest amount to the least. In other words, the first ingredient makes up most of the product, while the last makes up the least amount.
Look for wholesome ingredients like whole wheat. Avoid ingredients like artificial flavorings, hydrogenated oils, and added sugars.
You should also aim for short ingredient lists. The fewer ingredients there are, the less processed the food is. Whole foods are an important part of nutrition and wellness.
Look for the Serving Size and Calories
The serving size is at the top of the nutrition facts, along with the servings per container. This information helps you compare similar products and tells you how many calories you can expect from one serving.
It’s not necessarily the amount you should eat or drink, it’s the amount of food that the nutrition information is measuring. For example, if you eat half a serving you’d halve the calories and nutrients, and for two servings you’d double it.
Check Out the Percent Daily Value
The Percent Daily Value tells you how many nutrients and calories are in a serving compared to a standard 2,000 calorie diet. It takes the total recommended daily value of a nutrient (like vitamin C or sodium) and tells you how much the product fulfills.
For example, the federal guidelines say Americans should consume 2,300 mg of sodium or less per day. If a serving of chips had 300 mg of sodium, that is 13% of the daily value. To make a healthier choice, pick a snack with a lower percent daily value.
Notice the Nutrients
Nutrition Facts separates nutrients into two categories: the ones you need more of and the ones to consume in moderation.
You should watch how much sodium, added sugars, and saturated fat you eat. Too much can lead to heart disease, weight gain, and high blood pressure.
Try to hit the recommended daily amount of calcium, dietary fiber, potassium, iron, and vitamin C. These are all important nutrients that can keep you regular, strengthen bones, prevent high blood pressure, and protect your immune system.
A Healthy Lifestyle Starts with Understanding Nutrition
Understanding nutrition labels is a step towards making better food choices. The next time you’re at the grocery store, don’t forget to read the nutrition labeling before you buy.
If you want to start living a healthier life but don’t know where to start, Amazing Life Chiropractic and Wellness can help. We offer nutrition plans in addition to our chiropractic care that will help you thrive.
Contact us today to learn more or make an appointment.
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