How to Read Labels

All of the information you've learned from this blog will be useless if you cannot put it to use. So today let's learn how to read labels and find out what's in your food. Here are some easy steps to follow:

1. Look at the serving size. 

The nutrition facts apply to the serving size, so if you ate more than 1 cup of this item you would be getting more than 280 calories and 850 mg of sodium. Sometimes we may pour ourselves a bowl of cereal or grab a handful of something and not realize we are getting way more than 1 serving. It's especially important to pay attention to the serving size, and maybe even measure your food, if you are sticking to a strict diet. 

2. Look at the calories 

Calories are a measure of energy. They determine how much weight you loose or gain. Check out MyPlate to determine how many calories you need a day in order to maintain, loose, or gain weight. 

3. Look at the nutrients 

The nutrients that you want to get less of are saturated fat, sodium, and added sugars. These are all bad for your overall health, and added sugars are especially bad for your teeth. In order to eat the best for your teeth you want to get as little added sugars as possible. You also want to get as much fiber as possible, so look for foods that have a higher amounts of fiber. Unless you have special dietary restrictions, you should also look for foods with higher amounts of protein, as protein is essential to the health of your mouth. You also want to get more Vitamin D and calcium for the health of your teeth, and more iron and potassium for your overall health. 

4. Look at the percent daily value 

The percent daily value is the percentage that's at the end of the nutrition row. It tells you how the food contributes to your daily diet, and if the food is high or low in a nutrient. 5% or less of a daily value is considered low in the nutrient, and 20% or more of a daily value is considered high in the nutrient. This chart shows you how you can utilize the daily values to make sure you are getting enough of a nutrient in your diet. It can also help you know if you're getting too much sodium, added sugars, and saturated fats. Again, check out MyPlate to see what your diet needs. 

5. Glance the ingredients 

Reading through every single ingredient can feel overwhelming, but taking a quick glance can help you understand what you're eating. The first thing to know about reading ingredients is the first ingredient is what the food contains the most of. Reading the ingredients is also a good way to check if there are any hidden sugars. Some different names for sugar include sucrose, high fructose corn syrup, maltodextrin, dextrose, ethyl matol, and many others. 

Do you see any added sugars in this ingredient list? 

If all of this seems overwhelming, here is a quick video to help you get the jist of things. Reading food labels may seem like a daunting task, but with practice it can help you keep your teeth and your body healthy. 

 

Source: https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label