Reading and understanding food labels can often feel like having to understand an entirely new language. However, it is important that consumers are able to read and interpret the nutrient content in the foods they consume.For this assignment, you will need to compare the nutrition labels (provided) for two types of crackers, and then answer a series of questions. Use the Food Label Worksheet below.
Nutrition and Food Labels
FOOD LABELS
Whenever a person goes to purchase food from anywhere, there is usually a food label visible listing the nutrient content and ingredients. Each person reviews a food label for various reasons. No matter what the reason is, however, a consumer should be knowledgeable of how to properly read and interpret nutrition labels on foods in order to make the best well-informed choices that will contribute to his/her healthy diet.
LABEL LANGUAGE
Often reading a food label can seem as though it is in an entirely foreign language. There are some easy ways to interpret what is being seen on a nutrition label by taking a look at the main categories that stand out right away.
The Serving Size
When looking at the nutrition label on a food item, it can be noted that there is what is called a serving size. This measurement is influential to the number of calories and nutrients listed on the upper portion on the food label. It is always important to keep close attention to this particular category and associate it with precisely just how many of these servings are actually in the entire food packing. This way, a person can best determine the complete amounts of nutrients within the entire package as well and not just merely one serving size.
Calories and Calories from Fat
The calorie category on a food label offers the consumer insight as to how much energy s/he is getting from a serving. The FDA (2018) advises that the general guide to calories is as follows and is based on a 2,000 calorie diet:
40 Calories is low
100 Calories is moderate
400 Calories or more is high
The Nutrients (How Much?)
On food labels, the nutrients often listed first (e.g., Total Fat, Cholesterol and Sodium) are typically those which Americans either consume in adequate amounts OR in excessive amounts. These first few nutrients are those which a person should take care to consume only optimal — and not excessive — amounts of.
Nutrients further down on a food label (e.g., Dietary Fiber, Vitamin A, Vitamin C, Calcium, Iron, etc.) tend to be those nutrients that Americans do not get enough of regularly. Therefore, it is important that a person continues to practice consuming these nutrients in optimal quantities for overall better health.
And while a person might look to food labels to help determine where to limit certain nutrients (for weight loss, bettering his/her health, etc.), s/he can also look to increase other nutrients needed for him/her as well. In other words, food labels can be used both ways.
That Footnote on the Bottom of the Nutrition Facts Label
At the bottom of food labels is typically a footnote discussing what that * after the heading “%DailyValue” means. This is referring to the fact that, on this country’s food labels, “%DVs are based on a 2,000 calorie diet.” This statement must be on all food labels in this country. This statement is not about the specific food item, rather it is the recommended dietary advice for all Americans as per the FDA currently. (FDA, 2018)
The Percent Daily Value (%DV)
The % Daily Values are based solely on the recommendations for specific key nutrients for a 2,000 calorie diet only. Most people are unaware of precisely how many calories they take in (or even how many they actually need). The %DV can be used as a great starting point reference as to whether or not that amount of 2,000 calories are actually consumed.
BE EDUCATED AND AWARE OF THE LABELS
Food labels are excellent reference points in determining one’s daily intake from foods consumed. Being able to understand these labels as best as possible and then readily applying the knowledge to one’s everyday life and health is important.
The Food and Drug Administration (FDA) offers some great help in breaking down how to read labels, what to possibly expect with upcoming changes/modifications to labels and even offers great tips and ideas as to how to best choose food items to fit one’s daily nutrient needs. These tools and reports can be found at: https://www.fda.gov/Food/LabelingNutrition/ucm20026097.htm
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