Hey there Nutrinutters!
Here's a good tool on how to make better choices when you are purchasing a product:
read and compare food labels
Below is a quick (and a tad colorful!) explanation on what you should be looking for:
Nutrition Facts
Serving
Size 1 cup(228g)
Servings Per Container 2
|
|
Amount Per Serving
|
|
Calories 250 Calories
from Fat 110
|
|
%
Daily Value*
|
|
Total Fat 12 g
|
18%
|
Saturated Fat 3 g
|
15%
|
Trans
Fat 1.5 g
|
|
Cholesterol 30 mg
|
10%
|
Sodium 470 mg
|
30%
|
Total Carbohydrate 31 g
|
10%
|
Dietary Fiber 0 g
|
0%
|
Sugars 5
g
|
|
Protein 5 g
|
|
Vitamin A
|
4%
|
Vitamin C
|
2%
|
Calcium
|
20%
|
Iron
|
4%
|
Start with serving size and number of
servings in package
Eating 2 cups instead of 1, you'll get twice the nutrients in the
label.
Pay attention to calories and fat
100
calories per serving - moderate
400 calories or more - high.
Look at % daily value. Keep in mind it's based on 2000 calorie diet.
-5%
or less is low daily value:
Aim low in total fat, saturated and trans fat, cholesterol and sodium.
Aim low in total fat, saturated and trans fat, cholesterol and sodium.
Low
fat – 3 g or less
Low
saturated fat – 1 g or less
Low
Trans Fat – 0 g
Low
cholesterol- 20 mg or less
Low
sodium – 140 mg or less
-20% or more is high daily value:
Aim high in vitamins,minerals and fiber.
High
fiber – 5 g or more
Check
the ingredients list: All
ingredients in foods must be listed in order of descending weight. Ingredients found
in largest amounts are listed first.
Limit added sugar.
If it appears in the first 3 ingredients, the product is high in sugar.
The most common claims seen in
food packages and their meaning:
- Low calorie- 40 calories or less per serving
- Reduced- At least 25% less of a specific nutrient or calories when compared to the original
- Good source of- Provides at least 10-19% of daily value of a nutrient per serving
- Calorie free- Less than 5 calories per serving
- Fat free/sugar free- less than 0.5g of fat or sugar per serving
-The Nutrinut-
No comments:
Post a Comment