Nutrition Tip of the Week

It's On The Label

Whether you’re trying to eat more healthfully, lose a few inches, or both, food labels can help. The more closely you look at labels, the more likely you are to select healthier, nutrient-rich foods. From the label, you will find the serving size and calories per serving, as well as the number of servings in the container. You’ll also see the amount of fat, cholesterol, sodium, carbohydrates, fiber, sugar, and protein, plus data on how this food fits into your day’s needs based upon a 2,000 calorie diet.

All terms on labels are defined and consistently used. For example, “light” can be used only if the product serving contains 1/3 less calories and 1/2 the fat of the original product equivalent. “Low-fat” means the product contains less than three grams of fat per serving. Beware – “low-fat” and “fat-free” do not necessarily translate to low-calorie – many times additional sugar is added to compensate for the taste when the fat is reduced or eliminated.

A quick way to get started reading labels is to compare the labels of two brands of the same product. For example, look at different brands of whole wheat bread and compare the number of calories and the amount of fiber included in one serving. Depending upon the manufacturer, the serving size may be one or two slices of bread, so look at that too. The calories per slice are probably pretty close, so pick the loaf that gives you the most fiber.

The Cooper Clinic nutrition department's experienced dietitians help thousands of clients each year improve their diet, lose excess pounds, and enjoy optimal health. For more information or to schedule a nutrition consultation, call 972-560-2655.