Nutrition Facts Label – Discover the Need to Stay Healthy with Nutrition Facts Label.
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Utilizing the food label can assist you in selecting items for a nutritious diet. People refer to food labels for various purposes. However, regardless of the reason, many consumers wish to understand how to make more efficient and straightforward use of this information. The skills for reading labels below aim to simplify the process, making it easier for you to utilize Nutrition Facts labels for prompt and well-informed food choices that contribute to a healthy diet.
What is Nutrition Facts Label
The nutrition facts label is mandatory on the packaging of most processed foods in numerous countries. It provides information about the nutrients and other components (both to consume in moderation and ensure an adequate intake of) contained in the product. These labels typically adhere to established official nutritional rating systems and may also be referred to as the nutrition information panel or similar variants.
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The New Change on The Nutrition Facts Label?
Using the diagram, we will explain what is in the nutrition label.
1. Calories & Fat
Bolder and more prominent lettering highlights calories as the most easily noticeable item. Regarding health impacts, the type of dietary fat is more significant than the total fat intake. Consequently, the label presents the proportions of calories derived from unhealthy saturated and trans fats, rather than the proportion of calories from all fats.
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2. Added Sugars
In addition to displaying the overall percentage of calories from sugars, labels also indicate the percentage of added sugars. It’s important to note that naturally occurring sugars found in foods like fruit or milk are not classified as added sugars. Added sugars include brown sugar, maple sugar, corn sweetener, corn syrup, honey, malt syrup, and molasses.
Did you know that the primary sources of added sugars in the United States are sugary beverages and snack foods, including candies and desserts? The recommended limit for added sugar intake is less than 10% of your total calories. If you consume even one substantial dessert or sugary beverage per day, you may exceed this recommended daily limit for added sugar.
Also Check: Signs Of High Intake Of Sugar- 7 Signs You’re Consuming Too Much Sugar
3. Serving Size
Individuals typically consumed smaller portions two decades ago than today’s habits. The revised serving sizes on labels now align with what people are likely to consume rather than indicating the portions they ought to consume.
For instance, a serving size for ice cream is now specified as ⅔ cup, and a 12-ounce or 20-ounce bottle of soda is labelled as one serving. These updated portion sizes provide consumers with a more accurate representation of the calorie content they are ingesting.
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Nutrients Required on Label
- Vitamin D and potassium values are required.
- Calcium and iron will continue to be required.
- Vitamins A and C are no longer required but can be included voluntarily.
Here are some recommendations, in line with the Dietary Guidelines for Americans, 2020-2025, to help you make healthier dietary choices:
- Limit added sugar intake to less than 10% of your daily caloric intake. For instance, if your daily calorie target is 2,000, aim for no more than 200 calories from added sugars.
- Review Nutrition Facts labels on packaged foods and beverages to monitor your consumption of sugars, fats, protein, and other nutrients.
- Most of our sodium comes from salt commonly found in processed foods. Examine labels and opt for products with lower sodium content.
- Opt for plain water over sugary beverages. Examine the Nutrition Facts label on beverages and reconsider your choice.
- Restrict the portion size of indulgent treats. When enjoying desserts, keep your portions small. Take the Portion Distortion Quiz to grasp how food portion sizes have changed over the past two decades.
- Ensure you understand the number of servings in a food product. For example, if you purchase what appears to be an individual-sized chicken pie, consult the Nutrition Facts label. It might represent two servings. Consuming the entire pie would mean consuming twice the calories and sodium indicated on the label.
