How to Read Nutrition in Foods

If you are trying to eat a healthier diet or lose weight, you may want to begin by learning how to read food nutrition labels. According to the Mayo Clinic, the Nutrition Facts food label provides information about the nutritional content of packaged foods like breads, cheese, frozen foods and beverages. The Food and Drug Administration requires that the label be printed on most packaged food and drink. Although the labels can be difficult to read, with practice, they can help you make healthier food choices and create a balanced diet. Compare products to determine which foods have the healthiest nutritional values for your specific dietary needs.

Instructions

• 1

  Look at the serving size at the top of the label. The serving size indicates the amount of food you are eating and helps you determine the total number of calories and nutrients. It may be written in grams, ounces or cups. For example, the nutritional label on a bag of nuts may indicate that a half cup or 50 grams is one serving. It will also tell you the serving size per container, which is the total number of servings in the package.

• 2

  Determine the amount of calories, which tells you how much energy is present in one serving of food. For example, the label may indicate that one serving of nuts contains 100 calories. If you eat two servings, this would equal 200 calories, and if the servings per container is four, then there are a total of 400 calories in the entire package of nuts. To calculate the total number of calories, multiply the serving size per container by the number of calories indicated on the nutrition label.

• 3

  Examine the fat, cholesterol and sodium content. According to the Food and Drug Administration, you should limit your intake of these because they are linked to chronic diseases, like high blood pressure and heart disease.

• 4

  Identify the amount of healthy nutrients such as fiber, vitamins A and C, iron and calcium. These nutrients may help prevent conditions like osteoporosis, lower blood cholesterol and help improve digestive function.

• 5

  Read the percent daily values, which are located on the right side and at the bottom of the nutritional label. These numbers indicate the specific percentage of nutrients available in each serving, and it provides information regarding the total amount you should eat based on a diet of 2,000 calories a day.