How to Read Nutrition Labels & Nutrition Facts-Nutrition Labels Explained

Want a leaner, stronger, healthier body? You can have that starting right now by doing one simple thing. One simple thing you say? Huh! How can achieving so much come from doing so little?

By getting acquainted with food labels and nutrition facts on the products that you purchase! They aren't as complicated as you may think - and we'll try to simplify them even more.

The food label (also called 'the nutrition label', 'nutrition facts', 'nutrition panel' and 'the product label') contains information that will help you calculate the amount of the product that you consume into your daily diet.

The following information should be included on the 'nutrition fact food label':

Nutritional Content of the Product (carbs, sugar, protein, fats, sodium)
Dietary Information for the Product
Serving Size Amounts
Number of Servings (generally measured in cups, pieces)
Calories per Serving
Food Calculations in Metrics, Grams, etc.
Ratio of fat-to-Calories Contained in Food
Trans Fat Info
Carb Information

The Most Important Information for Dieters Counting Calories on the Nutrition Label

There are three of the above items that Diet Bites feels are most important in the nutrition label because these three impact weight.

With this in mind, let's demonstrate how the nutrition facts label can impact your weight - as well as your overall health.

Say that you're wanting to enjoy a serving of dried cranberries. Here's what to expect on the Nutrition Label:

Taking time to study nutrition labels is a lane to weight loss and better health. While it may seem intimidating or frustrating to decipher the nutrition jargon, once you get used to specific areas to target amid your review, you'll soon know exactly what data to look for - and knowing such can impact your decision to purchase (or not to purchase) the product.

Our nutrition facts label for dried cranberries is posted to your right for reference. We see that a serving size equals 1/3 cup of dried cranberries for 130 calories. Keep in mind that the recommended amount on Nutrition Fact Labels is:

D. And it's vital to keep in mind that nutrition labels rarely state anything to the effect of: 'A serving size of this food equals 1 serving of the Fruit Group' nor do they state the number of recommended daily serving sizes from a particular Food Group. Why? Because Ray who is male and is 250 pounds of solid lean muscle is going to require a different amount of servings from the Food Groups than 100 pound Mary.

This is just one reason why maintaining weight can be so complicated. The variables spinning around recommended weight often clash with a plethora of nutritional data and the foods that we enjoy eating - most of which aren't natural in form or even close to Mother Nature.

Each of us has a specific amount of food and types of food that our bodies require each day, based on our individual composite. Each of us burn calories at different rates - so unless we're taught these things in science or health classes when we're ripe with wonder and attune to absorbing facts - we may struggle with proper and adequate nutrition throughout our lives.

Back to the cranberries nutrition label. Our 1/3 cup of dried cranberries has zero fat, zero sodium, zero protein, a bit of carbs for quick energy and a bit of fiber.

The nutrition fact label also tells us that our dried cranberries are providing 11% of the carbs that we need for the day, as well as 8% of the recommended fiber. We can also count our treat as one serving of fruit.

We feel that the dried cranberries makes a good choice for a quick snack, even though fresh fruit would have been a better choice - particularly in the area of calories.

Pay attention to the serving size, including how many servings there are in the food package, and compare it to how much YOU actually eat. The size of the serving on the food package influences all the nutrient amounts listed on the top part of the label.

In the sample label to the right, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers, including the %Daily Values as shown below (see Calories and %Daily Value for more information).

Picture Example of Nutritional Information on Food Label
	Single Serving	%DV	Double Serving	%DV
Serving Size	1 cup (228g)		2 cups (456g)
Calories	250		500
Calories from Fat	110		220
Total Fat	12g	18%	24g	36%
Trans Fat	1.5g		3g
Saturated Fat	3g	15%	6g	30%
Cholesterol	30mg	10%	60mg	20%
Sodium	470mg	20%	940mg	40%
Total Carbohydrate	31g	10%	62g	20%
Dietary Fiber	0g	0%	0g	0%
Sugars	5g		10g
Protein	5g		10g
Vitamin A		4%		8%
Vitamin C		2%		4%
Calcium		20%		40%
Iron		4%		8%

When reading the nutrition label pay close attention to fat content, particularly Trans fat and saturated fat contained in the food. Most nutrition labels contain the percentage of fat so even if a food is in-line with your daily calories needs, if it is high in total fat percentage it's not going to be the most healthy choice to insert into your daily diet plan. As to fats, there are good fats and bad fats. Trans fats and saturated fats are the two biggest Fat Foes when it comes to heart and circulatory health. Over years, fats collect in the arteries thus contributing and triggering heart disease.

In many animals that don't live for a long period of time, fats don't tend to pose a problem as it takes time for the arteries to clog as fat deposits build. However, in the human body - we can live to over 100 years, thus allowing ample time for fat to collect and create health woes.

Just a few decades ago, young people and children falling victim to heart disease including fatalities from heart-related diseases was rare. In today's society, not so much as childhood obesity has skyrocketed - impacting and threatening our kids' good health. Limiting fats, calories, snacks and serving sizes at meal times without taking second helpings can help get obesity in check. Couple a healthy diet with a good dose of activity - and we'll make our hearts strong and proud.

How to Read Food Labels & Nutrition Facts for Weight Loss Results

Nutrition Facts Label