Serving Size: The Foundation of Label Reading
The serving size is the most important item on a nutritional label. This value is the basis for all the other information. The label's nutritional facts relate directly to the serving size. It is important to adjust the values if the amount eaten differs from what is listed on the package.
For example, if a bag of chips lists a serving size of 15 chips but an individual eats 30 chips, the nutritional information must be doubled. The FDA now requires dual-column labels for packages that are typically eaten in one sitting (e.g., pints of ice cream), showing 'per serving' and 'per package' values.
Prioritize Key Nutrients
After serving size, focus on the nutrients. The FDA categorizes these as nutrients to limit and nutrients to get more of.
Nutrients to Limit
- Added Sugars: High consumption of added sugars increases the risk of obesity and heart disease. The FDA label lists 'Added Sugars' separately from 'Total Sugars,' which includes natural sugars. It is generally recommended to get less than 10% of daily calories from added sugars.
- Saturated Fat: This can raise LDL ('bad') cholesterol, increasing the risk of heart disease. Limit saturated fat to less than 10% of daily calories.
- Sodium: Excessive sodium contributes to high blood pressure. The American Heart Association recommends no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults.
Nutrients to Get More Of
- Dietary Fiber: Most people do not consume enough fiber. Fiber helps with digestion, promotes fullness, and manages blood sugar.
- Vitamin D, Calcium, and Potassium: These are essential nutrients that many people lack. They help reduce the risk of osteoporosis, anemia, and high blood pressure.
Deciphering the Ingredient List
The ingredient list is essential for understanding the food's quality. Ingredients are listed in descending order by weight; the first ingredient is most prominent.
If the first ingredients are sugar, high-fructose corn syrup, or excessive sodium, the food is less healthy. This list provides details beyond the nutrient totals.
Using Percent Daily Value (%DV) to Compare Products
The Percent Daily Value (%DV) is helpful for comparing products. It shows how much one serving contributes to a 2,000-calorie diet. 5% DV or less is low, and 20% DV or more is high.
Comparison Table: %DV for a Cereal Example
| Nutrient | Cereal A (%DV) | Cereal B (%DV) |
|---|---|---|
| Saturated Fat | 2% | 15% |
| Added Sugars | 25% | 8% |
| Dietary Fiber | 4% | 22% |
| Sodium | 10% | 5% |
For someone aiming for lower saturated fat and added sugars while increasing fiber, Cereal B would be preferred. %DV simplifies this comparison process.
The Role of the Ingredients List in a Healthy Diet
The ingredients list helps choose foods with fewer processed ingredients. For example, check that 'whole grain' or 'oats' are near the top of the list to increase fiber. The list is also crucial for those with allergies or intolerances.
Conclusion: Serving Size and Key Nutrients
The most important item to look at first on a nutritional label is the serving size. After determining the correct serving size, analyze the nutrients to limit (added sugars, saturated fat, sodium) and the ingredients list. This approach helps in making informed choices for a healthier diet.
For more detailed guidance, consult the FDA's official guide on the Nutrition Facts label.
Recapping: What is the most important item to look at on a nutritional label?
Serving Size: This is the most crucial starting point for reading a nutritional label. Prioritize Key Nutrients: Focus on limiting added sugars, saturated fat, and sodium, and increasing dietary fiber and certain vitamins and minerals. Review the Ingredients List: Pay attention to the order of ingredients to determine the product's quality and processing level. Use %Daily Value for Comparison: Use the %DV to quickly compare similar products to find healthier options. Look Past Marketing Claims: Never assume a product is healthy based on claims like 'fat-free' alone; the label provides the real picture.
