Decoding nutrition labels

Lindsay Smore, RD

Weight Management

How can you tell if a food is healthy? Reading the nutrition label is a good start, but it can be overwhelming. Lindsay Smore, RDN, shared some tips to help you understand what to look for when reading the nutrition facts found on labels.

Serving size

• Serving size is based on the amount that is typically consumed in one sitting.

Calories

• For a snack, 150–200 calories is typically appropriate, while a meal should be about 350–400 calories.

Fats

• Saturated fats are unhealthy fats, usually found in animal products. Limit yourself to 5 grams or less of saturated fats per serving.
• Unsaturated fats are considered healthier fats.
• Monounsaturated fats are found in avocados, almonds, cashews, peanuts and cooking oils.
• Polyunsaturated fats are found in fish seeds and nuts.
  • Omega-3 fatty acids and omega-6 fatty acids are polyunsaturated. Omega-3, found in oily fish, walnuts and seeds, helps to reduce inflammation. Omega-6, found in cooking oil, dairy and eggs, helps to reduce LDL (bad) cholesterol.
• Trans fats, or hydrogenated oils, are found in processed foods and margarine.

Carbohydrates

• This includes fiber, total sugars, added sugars and sugar alcohols. For reference, four grams of sugar is equal to one teaspoon.
• Five grams or more of fiber is good per serving.
• Not all carbohydrates are bad. Aim to make all starches whole grains and try to avoid added sugars.

Protein

• Protein will help to keep you full.
• It promotes weight loss by fueling your muscle.
• Five grams or more of protein are good per serving.

Sodium

• People with high blood pressure need to watch their sodium intake and stay at less than 1,500 milligrams of sodium a day.
• Sodium intake is important even if you do not have high blood pressure. You still want to stay at less than 2,300 milligrams of sodium a day.
• Aim for less than 200 milligrams of sodium in a single product.
• Aim for less than 600 milligrams of sodium per meal.