Have you ever picked up a snack and wondered what all those numbers on the food label mean? It’s confusing at first, but once you know what to look for, navigating your food options becomes much easier.
Here’s a simple guide to help you make better food choices.
Check the Serving Size
The first thing you want to look at is the serving size. You can find that information at the top of the food label. This tells you how much of the food counts for the nutrition facts below.
For example: If a bag of chips says 1 serving = 10 chips, but you eat 20 chips (double the serving size), you’re getting double the calories, fat and everything else listed on the label.
You can also look at “servings per container.” If a bottle of soda says "2 servings," but you drink the whole thing, you’re getting twice as much sugar as listed.
Focus on the Main Nutrients
When it comes to the rest of the food label, you are going to want to focus on three to four main nutrients. Those nutrients are:
- Total fat
- Sodium
- Total carbohydrate
- Dietary fiber
It’s best to talk with your primary care provider about seeing one of our registered dietitians for personalized advice.
Total Fat
Not all fat is bad, but too much of the wrong kind can be. Based on the average daily diet, here's what to watch for:
- Total fat – A general recommendation is to keep it under 10g (grams) per meal.
- Saturated fat – Too much of this kind of fat is the diet can lead to increased risk for clogged heart arteries. It tends to come from animal sources and be solid at room temperature. Think about butter, lard and bacon grease as this kind of fat. It’s recommended to keep it under 3g per meal.
- Trans fat – This kind of fat is generally found in highly processed foods that go through intense chemical changes, so it’s highly recommended to try to keep your intake at zero grams.
Sodium
Too much sodium (salt) can raise your blood pressure, putting you at risk for stroke and heart failure. Processed foods like soups, frozen meals and fast food are often loaded with salt. For the average person, it is recommended to try to stay under 2,300mg (milligrams) per day.
Total Carbohydrate
Carbs are the preferred source of fuel for the body. However, eating too many at once can raise your blood sugar and lead to weight gain and high triglyceride levels. The recommended intake varies, but on average:
- Men should aim for 60-75g per meal
- Women should aim for 45-60g per meal
It’s important to remember everyone’s nutrition needs are different. Talk with a registered dietitian for your specific needs.
Dietary Fiber
Dietary fiber is important for a healthy diet. It helps with digestion, maintains your blood sugar levels and promotes good gut health. It’s recommended to get 25-30g per day. When reading a nutrition facts label, 5g of dietary fiber or more is considered to be “high in fiber.”
Living a Healthy Lifestyle
Now that you know how to read a food label, you can be more intentional with your food choices when you are grocery shopping. The best practice is to check the labels and compare products before buying. Pick the one with less sugar, sodium and unhealthy fats.
Nutrition and physical activity are two key components in living a healthy lifestyle, but you don’t have to do it alone.
Your Next Steps
Ask you primary provider for a referral to see a registered dietitian to discuss your individual nutrition needs. University Health primary care providers are here to help you reach your health goals one step at a time.
Nutrition Resources at University Health
At University Health, we are taking steps to address community needs within Bexar County. This is why we are excited to offer resources for everyone, whether you receive care from us or not. Visit our Institute for Public Health to find nutrition and healthy eating resources.
