Friday Q & A

4 Nov

Reading the Food Label

By Alya Alyssa Kattan

Hi GUYS!!!  Question time: I received a request to do a post on how to read a nutrition food label.

Thanks doll for the great question!!!  Xx ❤

If you don’t already read food labels, start now!  It’s a great habit to get into.  You need to know what you’re putting in your body. Also they are great to use when comparing two food labels trying to decide which is the healthier option.

Here is what to look for. These figures are based on a 2,000 calorie diet.

  • Ingredients:  Make sure to read them!  They are listed in order so when something is listed first, second, or third, you know that this food probably contains a lot of it. The food will contain smaller amounts of the ingredients mentioned at the end of the list. Avoid consuming products with these ingredients enriched flour, hydrogenated oils, artificial flavors and colors, and refined sugars.  Sugar has different names, so it might also be called high fructose corn syrup, corn syrup, sucrose, or glucose.  I always read the ingredients first because if the food has any of the above i get something else.
  • Serving size: Amount of the food the label is giving you information about.  Also look at how many servings are contained in a package or container.  For example, you might think that a serving is the entire small box of cookies but in reality it’s only 1/2 the box.  This is very important when you are watching how many calories you consume daily.
  • Total fat-Limit it to 44 to 78 grams a day (20 to 35% of total daily calories).
  • Saturated fat-No more than 20 grams per day.
  • Trans fat-Consume 2 or less grams per day. Remember that just because a product says 0 grams of trans fat doesn’t mean it really has 0.  There still may be .5 or less grams.
  • Cholesterol-Consume less than 300 mg a day.
  • Sodium-Try to eat less than 2400 mg of sodium (salt) per day.
  • Total carbs- This category includes whole grains (healthy carbs), sugar and other refined carbs (unhealthy ones). It’s most helpful to look at the sugar and fiber numbers.  This number can be high as long as it is coming from healthy carbs such as whole wheat and whole grains and not from sugar or high fructose corn syrup.
  • Sugars: 20 gram for women and 35 grams for men of processed sugar a day.
  • Fiber: RDA recommends 25-35 grams of dietary fiber per day.
  • Protein: Women 46 and men 56 grams of protein per day (number increases depending on your activity level) (I will be doing a post on how to calculate your daily protein needs soon).
  • Vitamins: Goal to get 100 percent of vitamins and minerals such as Vit. A & C and calcium and iron.

2 Responses to “Friday Q & A”

  1. Reema November 4, 2011 at 8:07 AM #

    Thhhaannkkyouuuuuuuu sooo mucchhhhhh

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