Of course we all hear it over and over again about the benefits of reading the ingredient label. Everyone from the doctor, dietitian, magazines, newspapers and anyone else who wishes to get their opinion in there, always talks about the benefits of reading that label. But what none of these people seem to understand is what are all those numbers supposed to mean to me?
Understanding The Numbers
READING GAMES
Are you label illiterate like most of us are when you read all those numbers and percentages? Why is it some numbers say 5 or 10 and then some say 500 or 1000/serving? Am I supposed to try to find everything with 5 or 10?
Food package claims now come under the jurisdiction of the FDA (Food and Drug Administration.) Strict guidelines have been set up which all food manufacturers must adhere to. Here is some of the most common package claims you will see with a description of what they mean to you and your health.
If the company claims:
Low Calorie: A one serving size may not have more than 40 calories Total Fats: Saturated fats selections should always be 7grams or less per serving. If a product is marked low fat it must be less than 2grams/serving. Never purchase any product which states it contains trans fats, hydrogenated oils or partially hydrogenated oils. All three of these terms are a man-made process to extend the shelf life of a product in the store. Unfortunately, these items will reduce your life expectancy too if eaten in abundance over time. Low Sodium: means there must be less than 140mg/serving. If you are placed on a low sodium diet, it is recommended you not eat more than 400 mg per meal each day. This gives you a little bit of "wiggle room" so you can also have a snack each day. Low Cholesterol: try to keep your daily intake of total cholesterol at less than 200mg per day. It is even more important to reduce this number to 7 mg or less per serving if you are trying to reduce your cholesterol by diet alone High Fiber: minimum amount on label must read >5grams/serving Total Sugars: This line is giving you your carbohydrates breakdown. Pass on any product which is labeled as >10%/serving. Always try for less than 20grams/serving but ideally get this figure down to 8-12 grams instead whenever possible. Women should always try not to exceed 45grams/day total and men should stay within the 75 to 90grams serving range for the entire day.
Follow some of these guidelines when reading an ingredient and nutrition label daily and you can get a better understanding of just what it is you are putting into your mouth at each meal and with each snack time.
Reading the Ingredient Label - How Do I Know What's Considered Good For Me?
About The Author: Kathi Robinson
No one can truly expect to believe they are eating a nutritionally sound diet if you do not even understand what the food labels are trying to tell you. Check with www.allergyfreeandsugarfreesnacks.com/understanding-food-labels.html
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