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Written by Diet Bites

Be a Label Gazer and Start Losing Weight!

The Nutrition Label picture below is typical of what consumers can find on the commercial products purchased at the marketplace. Nutrition labels can tell us important information about the foods we eat. Areas that we need to pay close attention to include Calories, Saturated Fat, Total Fat, Trans Fats, Sodium and Cholesterol. If you're a dieter wanting to add more fiber grams to your daily diet, the Dietary Fiber information can assist.

As we can see from our picture of the nutrition label the nutrients which need to be avoided or limited to lowest amounts include: total fat, saturated fat, Trans fat, cholesterol and sodium.

Nutrients that impact the diet positively include the Vitamins A and C for immunity health, Calcium for strong bones, and iron for strength and healthy blood. Another area that the dieter should pay close attention to is 'Servings Per Container'. Our picture of the nutrition label indicates that this particular produce contains 2 servings. Each serving is about 1 cup and contains 250 calories. Take note that all of the nutritional data and information is based on a single serving - not the entire container.

Although macaroni and cheese isn't the best choice for individuals trying to lose weight, at least we see a good amount of Calcium content, a bit of iron, and Vitamins A and C.

  Sample Label for Macaroni & Cheese  
#1. Start Here with the serving size. Title and Serving Size Information section of label, with number of servings.  
#2. Calories from Fat. Calorie section of label, showing number of calories per serving and calories from fat.  
#3. Limit These Nutrients: Total Fat, Saturated Fat, Cholesterol, and Sodium. Total Fat, Saturated Fat Cholesterol, Sodium with Total Carbohydrate section of label, with quantities and % daily values. #5. Quick Guide to %DV.
#4. Get Enough of These Nutrients: Dietary Fiber, Vitamin A, Vitamin C, Calcium, and Iron. Remaining Carbohydrates, including Dietary Fiber and Sugars, Protein, Vitamin A, Vitamin C, Calcium and Iron section of label with % daily values, and quantities for fiber, sugar and protein. #5. Quick Guide to %DV: 5% or less is Low / 20% or more is High.
#6. The Footnote, or Lower part of the Nutrition Facts Panel. Footnote section of label, indicating quantities of total fat, saturated fat, cholesterol, sodium, total carbohydrate, and dietary fiber for 2000 and 2500 calorie diets.  

Return to Nutrition Label Article

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