How to Read a Nutrition Label (1)

By Alana Marrero González, LND, MHSN

Note: This is the first in a series of four articles on the importance of understanding this educational tool.

One of the great educational tools we have at our fingertips is the nutrition label. The label is a system that allows us to know the nutritional information of a processed product, tells us what its components are and in what quantities they are found, and reflects the ingredients used in its preparation. Nutrition labels are regulated by the U.S. Food and Drug Administration (FDA).

It is important to note that nutrition label specifications vary from country to country. However, most must specify the amount of trans fats, sugars, and whether or not the product contains gluten. They must also indicate whether the product contains any potential allergens such as dried fruits, nuts, almonds, or shellfish. If you want to improve your lifestyle and diet, you can start by better understanding the nutrition label. Understanding it will make it easier for you to choose foods that help you improve your diet.

What should you look for?

1. Portion:

The serving size is usually described in easy-to-understand measurements, such as 1 slice of bread, 1 cup, 30 grams, 1 package, 5 cookies, or 1 unit. The serving size will determine the number of calories and all the nutritional information provided for the product. Note: many products often include more than one serving per package, so the first thing you should look at is the serving size represented by this label.

2. Once you know the portion size, check the total number of calories.

Calories are the amount of energy that food provides to the body so that it can perform all its vital functions. Your nutritionist has probably explained that you need to consume a certain amount of nutrients every day, and that you get these from each food group, but they vary in the number of calories they provide. For example, the carbohydrate group provides an average of 4 kcal per 1 g, 1 g of protein provides 4 kcal, and 1 g of fat provides 9 kcal.

3. If you already know the serving size and total calories, you can move on to looking at the nutrients.

This section of the nutrition label indicates the amount of carbohydrates, fats, proteins, fiber, vitamins, and minerals that the product contains per serving or per 100 grams (3.5 ounces) of the product.

In this section, it is important to pay special attention to the fat content, which usually specifies the amount of saturated fat and trans fat in the food, as well as the amount of cholesterol, sodium, and sugars. Limiting the consumption of these products is crucial, as they increase the risk of chronic diseases.

It also indicates the total amount of sugars, both those found naturally (intrinsically) in foods, such as milk sugar (lactose) or natural fruit sugar. However, the nutrition label will indicate in this section the grams of added sugars, which are those added during the manufacturing process, such as sucrose or dextrose, syrups, and honey, for example. A good challenge would be to try to consume as little added sugar as possible and, if possible, to consume foods that do not contain added sugar.

4. Vitamins and minerals

When it comes to vitamins and minerals, it is important to check how much they contribute to the body, because consuming the right amount of these micronutrients could reduce the risk of certain diseases and improve your health. Therefore, if you have a condition that requires you to increase your intake of any of these nutrients, you should choose the one that provides the highest amount. An example would be in cases of anemia, where it is necessary to increase iron intake. This information is individual, and I never tire of reminding my patients that each of us has different daily requirements.

5. Percentage of daily value

The daily value percentage, represented as % DV, indicates the concentration of each nutrient per serving of food, generally based on a 2,000-calorie diet per day. Therefore, if the product indicates that it has 20% sugar, it means that one serving of that product provides 20% of the total sugar that should be consumed per day.

These are the first things you should learn to read on nutrition labels. Don't miss the next articles in this series on nutrition labels. You'll learn how to read the list of ingredients, additives, sweeteners, and more.