How to Read a Food Label…The Easy and Simple Way
You should never believe anything on the front of any product, EVER!
I often find myself attracted to the colors, images, style, and wording of food packages. Now you, too, can just flip the item to the back, side or bottom of the package to read the easy to understand the method of how to master the basics of nutritional values for a great food experience.
“Brain Burns 500 calories a day”-Jeff Novick
Okay here we go, ready?
Always check the nutrition facts and follow the three easy steps to successfully eating at your best.
Check the Calorie Count
Step 1: Calories from Fat should never be over 20% of the total calories.
Step 2: Check the sodium which should never exceed the total calorie count.
Step 3: Read the ingredient list, the first 3-5 ingredientsshould NOT reference, Oil, Fat, Sugar, Salt and no flour (my personal long-time lifestyle approach) but if you really have to: Sprouted Whole Grain or Whole Grain Flour only.
Like the Doctor always prescribes, FIBER: At least three grams of fiber per 100 calories.
If you simply don’t have the time to learn and read your food labels then go by this simple method.
- Look at the CALORIES (total intake around 2300 calories)
- Your CALORIES from FAT (should be less or equal 30% of calories)
- And down a bit SODIUM 1:1 Ratio Calories: Sodium (mg)
If You Buy Packaged Products… ALWAYS Read to Check The Nutrition Facts Label
- Calories From Fat < or = 20% Of Calories
- Sodium 1:1 Ratio Calories: Sodium (mg)
- Avoid The “Bad” Fats
- Limit Sugar None in the 1st 3-5 Ingredients
- Choose Sprouted Whole Grain or Whole Grain
- Look For Fiber contents less than 3 grams per 100 calories
- Sprouted Whole Grain Products
- Whole Grain Products: Must Say The Word “Whole” “Rolled”, “Stone Ground”, “Cracked”
Creates and Reference:
Jeff Novick, RD, MS – Foods That Make You Thin
Jeff Novick is truly a unique dietitian and nutritionist. With over 24 years of experience in nutrition, health, fitness, and natural living, he offers expert health advice distilled into powerful, easy-to-understand language on a variety of current topics. Jeff’s insightful and humorous approach to nutrition and health has helped thousands worldwide make the transition to healthy living. He holds both undergraduate and graduate degrees from Indiana State University in nutrition with minors in Exercise Science.
Great links to review
Understanding Food Labels
Here are the basics of deciphering food labels, consolidated into ten quick-reference tips
Jeff Novick, is truly a unique dietitian and nutritionist. With over 24 years of experience in nutrition, health, fitness and natural living, he offers expert health advice distilled into powerful, easy-to-understand language on a variety of current topics…read more
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* For entertainment ONLY, always refer to and/or consult with your physician prior to any diet or exercise.
*These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
*Results not typical, individual results may vary.
*Information on this site is provided for informational purposes only. It is not meant to substitute for any medical advice, provided by your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging and labels. If you have or suspect that you have a medical problem, promptly contact your physician or health care provider.