How to Analyze Food Label Activity

Food labels, also known as "Nutrition Facts" labels, are required by the FDA on all packaged foods in the United States. The food label communicates information about the serving size, calories, nutrients and vitamins in a single serving of food. Understanding how to analyze a food label is important because it can help you make healthy decisions on a day-to-day basis. According to the Centers for Disease Control and Prevention, healthy eating can reduce your risk of developing many types of diseases, such as heart disease, cancer and stroke.

Instructions

• 1

  Look at the serving size, which is the first thing you'll see on a food label under the words "Nutrition Facts." The serving size tells you how large a single serving is of the food you're eating. This is important because certain foods are calorie dense and contain a large number of calories relative to their size. For example, one serving of chocolate is small compared to a food like a piece of chicken, so it's important to look at the serving size and eat only one serving at a time for foods like chocolate and sweets.

• 2

  Locate the calorie content underneath the serving size on the food label. You'll see the labels "Calories" and "Calories from fat." A calorie is a unit of energy used to classify foods. Eating a certain number of calories can help you lose, maintain or gain weight. According to the FDA, a food that contains around 40 calories is "low" in calories; a food that contains around 100 calories is "moderate" in calories; and a food that contains over 400 calories is "high" in calories. If you're trying to lose or maintain your current weight, look for foods that are in the low-to-moderate calorie range.

• 3

  Analyze the nutrients listed on the food label. These include Total Fat, Cholesterol, Sodium, Total Carbohydrate, Protein and Vitamins. Next to each of these foods you'll see "% Daily Value," which indicates the amount one serving of this food contributes to the USDA's recommended daily value. The USDA recommended daily value assumes you're eating 2,000 calories per day. According to the FDA, if a food has 20 percent or more of the daily recommended value, it's considered "high." Under the "Fat" column, you may see "saturated fat" and "trans fat" listed. Limit the amount of saturated fat and trans fat you eat. Under the "Carbohydrates" column, you may see "sugar" and "fiber" listed. Limit the amount of sugar you eat, but fiber is good for you, so there's no need to limit the amount you eat.

• 4

  Look at the bottom of the food label, where you'll see a heading that says "Percent Daily Values are based on a 2,000 calorie diet." This footnote is there to reinforce the fact that the recommended daily values are for an "average" 2,000 calorie diet. The number of calories you should eat on a daily basis depends on several body measurements combined with your physical activity level. To calculate the number of calories you should eat on a daily basis based on your individual health goals, use an online calorie calculator such as the one at mayoclinic.com.