Nutrition Labels 101: Decrypting The Code

We all want to be healthy, but if you don't know how to use the tools at your disposal, then you're fighting a battle of the blind. Let's go over the basic components of nutritional facts.

Step 1: Direct your eyes to the Nutrition Facts box on the product. Many people do not even remember to look at the nutritional facts. But don't let art or other promotional information on the box distract you!

Step 2: Next look at the Serving Size. This give context to the rest of what you read. For example, if you were to eat the entire package, to find out the amount of nutrients you just consumed you would need to multiply nutritional facts by the total number of servings in that package.

Step 3: Then check out the nutrients that you want to limit. These include calories, total fat (specifically saturated or trans), cholesterol, and sodium.

Step 4: The total carbohydrate and protein content are the next sources of fuel we consider.

Step 5: Don't forget to look for vitamins and minerals. Nowadays, many food products are being fortified to ensure that nutritional needs are being met so we are better able to fuel our bodies.

Step 6: Ingredients are listed in descending order, so you can get an idea of how much of each item is in the product. The first ingredient is always the most prevalent. If reading the ingredients is feeling like you are studying for an organic chemistry final, then it may be time to search for a more natural option.

Keep in mind that the Percent Daily Value on labels is based on a 2,000-calorie diet. This is important to note because not everyone has the same calorie needs. Needs vary depending on gender, age, and physical activity. Consult your doctor or a nutritional specialist if you don't know your recommended daily calorie intake.

Once you get the hang of Nutrition Facts, and how to interpret them, you can make educated choices and even strategize in a way that works for you.

You can shop for groceries in bulk to save money, and then you can portion the food into 100-calories sizes.

This way, you won't be tempted to finish an entire box of cookies, but will still get your fix. Eating healthy does not mean that you need to deprive yourself of the things that you love. It does mean practicing moderation and making smart choices.