Understanding nutrition labels is key to making healthier food choices. They provide valuable information about what’s inside your food and help you manage your diet better. At Neftaly, we want to guide you through the basics of reading a nutrition label so you can shop smarter and eat well.
1. Start with Serving Size
Check the serving size at the top of the label. All the nutritional information on the label is based on this amount. Be mindful that a package may contain multiple servings.
2. Look at Calories
Calories tell you how much energy you get from one serving. If you’re watching your weight, keeping an eye on calorie intake can help you balance your diet.
3. Check Macronutrients
- Total Fat: Includes saturated and trans fats. Limit saturated fat and avoid trans fats as much as possible.
- Cholesterol and Sodium: High intake can affect heart health, so aim to keep these low.
- Total Carbohydrates: Includes dietary fiber and sugars. Fiber is good, so aim for higher fiber content. Watch added sugars, which can add empty calories.
- Protein: Important for muscle repair and overall health.
4. Understand % Daily Value (%DV)
The %DV tells you how much a nutrient in one serving contributes to your daily diet, based on a 2,000-calorie daily intake.
- 5% or less is low
- 20% or more is high
Use this to identify if a food is high or low in certain nutrients.
5. Check Ingredients List
Ingredients are listed in order by weight, from most to least. Look out for added sugars, artificial additives, and allergens if you have sensitivities.
6. Watch for Added Sugars and Sodium
These often sneak into processed foods. Look for terms like “syrup,” “hydrolyzed,” or “salt” in the ingredients and try to choose options with less added sugar and sodium.
Reading nutrition labels empowers you to make informed choices that align with your health goals. At Neftaly, we believe knowledge is the first step toward a healthier lifestyle!