Reading Labels: Understanding fiber, fat, carbohydrates, Etc

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Since 1994, food manufacturers have required the Food and Drug Administration (FDA) for include food labels on all packaged foods. The labels can be a valuable aid in the control of our food, but only if we understand them. Here is a primer to be used when browsing the labels in your panty and at the grocery store:

Portion. The portion size is indicated at the top of the label. This is an important part of meal planning and also where many people go wrong. To get the total number of carbs, calories, etc., in an article, simply multiply the listed units by the number of servings. You might be surprised at how many items you assume are 1 serving that are actually 2 or 3. The smallest item, the more likely you are to make mistakes.

Calories. Calories are units of energy in a food product. When you eat, your body converts calories into energy, uses what he can, and then stores the rest as fat. On labels, you will find separate numbers for calories and calories from fat. The number of calories to fat refers to the number of derived fat calories. The higher this number is, the more fat in the product. For example, diced tomatoes may have 30 calories (units of energy) and 0 calories from fat, making it a product your body can use efficiently. However, a snack for prepackaged children can have 130 calories with 40 calories from fat, making the processed food item a less efficient source of body fuel.

Percent Daily Values ​​(% DV). They tell you what part of the recommended amounts of an element (lipids, carbohydrates, vitamins, etc.) in one portion relative to how much you need for a full day. You should take this account number when selecting items from the grocery shelf. For example, you go to buy a bottle of pasta sauce, and Brand A provides 11% DV of fat and Brand B provides 40% DV of fat, the best choice is the brand A. Make sure to watch figures in the context of all the others on the label. If brand A turns out to be heavy on the sodium, you should continue to shop, take a look at the brand C and D. Brand

Fat, sugar, fiber, sodium and carbohydrates. These are the sections of the label that seem to attract the most attention from dieters. However, everyone should consider the important. If you have food dietary restrictions, high blood pressure or diabetes, these numbers could mean the difference between staying healthy and moving towards the danger zone. If you are on a low carb diet, you can monitor your protein intake by paying attention to the carbohydrate and sugar content. Similarly, those with a low fat diet will want to know the fat and fiber.

The FDA provides information on what the specific terms of the label are supposed to mean.

"No fat" or "fat free" means that the product contains less than 1/2 gram of fat per serving, "sugar free" means that the item contains less than 1/2 gram of sugar per serving, and "Good source of fiber" indicates 2.5 g to 4.9 g. per serving. You will notice that there is no definition for "low carb," so be particularly wary when this phrase is used.

by Gavin Dye

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