How to Check Food Labels

Checking food labels is important to understanding what ingredients, nutrients and other substances you allow into your body when eating certain foods. You can't expect to know what you are eating just by glancing at the front of a box. Always check food labels thoroughly, including ingredients, calories, fat, fiber, sodium and the percentages of nutrients contained in the product. You will become better educated about which foods are beneficial to your health and which foods you should avoid. Here are some of the most important steps to follow when checking food labels.

Instructions

How to check food labels

• 1

  Check the expiration date. This tells you when the food is no longer safe (or tasty) to eat. Many foods can still be consumed within a few days past their expiration date, such as eggs and many processed foods. Expiration dates are usually found on the back of the food package. Boxed food such as cereal and crackers usually contain expiration dates printed on the top of the box.

• 2

  Note the calorie and fat content on the food labels. This is especially important if you are overweight and at risk for health problems, have high cholesterol, are dieting or trying to maintain a healthy weight. Be aware that trans fats are the most dangerous of all fats and should be avoided entirely if possible.

• 3

  Check the sodium content. High amounts of sodium (more than 2,350 mg, based on a diet of 2,000 calories) can lead to conditions such as high blood pressure and high cholesterol. (Ref. 2.)

• 4

  Take a look at the fiber content. Fiber aids in healthy bowel function. The recommended daily allowance for an average person is 25 grams. (Ref. 1.)

• 5

  Check the percentages of nutrients in the food. This information is located at the bottom of the nutrition label. This part of the label will usually include the percentages of calcium, iron and Vitamins A and C. Note that this percentage is also based on a 2,000 calorie daily diet. (Ref. 1.)

• 6

  Examine the list of ingredients. Ingredients are always listed in order, from the highest percentage to the lowest percentage contained in the product. For example, if corn is the first ingredient listed, this means that the product contains higher amounts of corn than of any subsequent ingredient.

• 7

  Inspect the label to see if the food is organic. Organic foods are almost always a healthier choice, as they contain little or no pesticides or additives, although they are usually more expensive. Do not be fooled. If a label reads that the food "contains organic ingredients," this may mean that only five percent or less of the product is actually organic.