Food Labels

Useless—unless you can read.

Step 0 (even before step 1)

Serving Size

• Is the serving size realistic?

• Is this a snack, a meal, one dish in a meal, or an ingredient in a dish?

Step 1

One serving

• What % of a daily intake is this serving?

• Divide calories in one serving by 2000 Cal, convert to a %

Step 2

Calories from fat

• How many calories from fat?

• Divide the calories from fat by the calories in one serving, convert to a %.

• Is the % greater than 33%?

Step 3

Total fat

• How much total fat?

• Is the % given less than the % from step 1?

Step 4

Types of fat

• Try to avoid saturated and trans fats.

• Polyunsaturated fats are OK, in moderation

Step 5

Cholesterol

• Is the % given less than the % from step 1?

Step 6

Sodium

• Is the % given less than the % from step 1?

Step 7

Total carbohydrates

• Grams carbohydrates should be at least twice the grams of total fat.

Step 8

Dietary fiber.

• Fiber will help your colon. Try to get at least 1/10 th of your carbohydrates as fiber.

Step 9

Sugars

• You don’t need much sugar. No more than 1/4 of the total carbohydrates should be sugar

Step 10

Proteins

• You don’t need more than 150 g protein in a day—but meat products often don’t have labels.

Step 11

Micronutrients

• Compare the % given to the % from step 1

• If a lot of the vitamins and minerals supply a higher %, the food is nutrient dense

• Different foods supply different nutrients—eat a variety of foods

Step 12

Ingredients

• Look for sugars—fructose, glucose, sucrose etc.

• You might want to avoid lots of preservatives, artificial colors, and artificial flavors.