Nutrition Information & Facts

Many people find it difficult to keep track of what they ingest. Nutrition labels, required on all U.S. commercial food products by the Food and Drug Administration, can make a big difference in keeping people aware of what they're consuming. Unfortunately, many people don't understand how to read a nutrition label. Here is a guide to effectively using nutrition facts labels to choose the right foods.

Serving Size

• Always start at the top of the nutrition label, with serving size and servings per container. Serving sizes are standardized, meaning similar foods use the same size. They include easy-to-understand units like cups or pieces alongside the weight in grams. Realize that if you eat double the serving size, you need to double all of the calories, fats, vitamins and minerals listed on the nutrition facts label. The number of servings per container is especially useful with smaller packages. Often something looks "single-serving" but is labeled as two or three servings.

Calories

• Calories are especially useful when it comes to weight gain or loss. In general, something with under 40 calories is low-calorie while 100 calories is moderate. Anything above 400 calories is quite high and should be re-evaluated, especially if you're on a diet. Calories from fat are listed next to total calories. According to the U.S. Department of Agriculture, fat should not make up more than 35 percent of your daily calorie intake.

Fats

• Total fat is separated into saturated and trans fats. These raise your cholesterol, raising your risk for heart disease. Replace saturated and trans fats with unsaturated fats for a healthier heart. The Mayo Clinic recommends that you replace butter with olive oil next time you cook, or add a slice of avocado to your sandwich instead of cheese. For a snack, the Mayo Clinic suggests eating a handful of nuts instead of a packet of potato chips. Small exchanges such as these can make a big difference if done consistently. One type of unsaturated fat, omega-3 fatty acids, can have a particularly positive impact on your heart's health. These can be found in certain fish, like salmon. Try to incorporate fish into your weekly dinner schedule and take advantage of this heart-healthy fat.

Cholesterol and Sodium

• Two nutrients that should be kept low are cholesterol and sodium. Dietary cholesterol is not a fat, but is found in animal products like butter and meat. Added to that found in saturated and trans fats, many adults take in more than the recommended daily intake of 200 to 300 milligrams of cholesterol. High levels of cholesterol are a big contributor to heart disease and, for that reason, should be avoided. Another nutrient that people frequently eat too much of is sodium. Shocking amounts of sodium are hidden in many foods, many of which don't taste particularly salty. Sodium can raise your blood pressure levels. The Mayo Clinic suggests using more herbs and spices in the food you cook instead of counting on sodium as seasoning. Healthy adults should ingest less than 2,400 milligrams of sodium each day.

Carbohydrates

• The nutrition label includes sugar and fiber under "total carbohydrates." Because fiber is an important part of a healthy diet, subtracting fiber from total carbohydrates can make it easier to determine if the carbohydrates are excessive. The recommended daily intake of fiber is about 30 grams. It can be found in many fruits and vegetables, plus beans and grains. On the other hand, sugar provides neither vitamins nor minerals, so its intake should be limited. No more than 8 percent of the total calories you consume should be made up of sugars, according to the Department of Agriculture.

Vitamins and Minerals

• The most essential vitamins and minerals, as determined by the FDA, are calcium, iron, vitamin A and vitamin C. For this reason, the FDA requires that nutrition labels list the percentage of daily values of these important nutrients. In general, less than 5 percent of the daily value of these nutrients is low, while a food containing 20 percent or more is quite good.