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Reading labels can help you make wise choices

Published 6:00am Saturday, October 11, 2008

Food and beverage labels are unique in that they must not only convey branding and grab consumers’ attention, but they also need to provide important information about the content of the product.

The first step in making food labels work for you is to look at the entire label. If you focus on only one part — like calories or vitamins — you may not be getting the full story, like how much sugar or fat is in the product.

Always start with the serving size amount. That’s because all the information on the rest of the label — from calories to vitamins — is based on that amount. Take note of how much a serving is. Sometimes a serving size will be way less than you’re used to eating!

A calorie is a way to measure how much energy a food provides to your body. The number on the food label shows how many calories are in one serving of that food.

The calories from fat number tells you how many calories in that serving come from fat. For most people, no more than 30% of all the calories they eat in a day should come from fat. So if you eat 2,000 calories a day, no more than 600 of these calories should come from fat.

Percent Daily Value: These percentages show the amounts of nutrients an average person will get from eating one serving of that food. For the purposes of food labels, the government chose an “average” person as someone who needs 2,000 calories a day.

Total fat shows how much fat is in a single serving of food. Although eating too much fat can lead to obesity and health problems, our bodies do need some fat every day. Fats are an important source of energy and provide insulation and cushioning for the skin, bones, and internal organs. Fat also distributes and helps the body store certain vitamins.

Cholesterol isn’t entirely bad for you — it’s important for the production of vitamin D and some hormones, and to building many other substances in the body. Blood cholesterol comes in two major types: HDL (the “good” kind) and LDL (the “bad” kind).

Too much LDL cholesterol in a person’s blood increases the risk of heart disease. Almost all foods contain sodium because it adds flavor and helps preserve food. Small amounts of sodium keep proper body fluid balance.

Sodium also helps the body transmit electrical signals through nerves. But too much sodium can increase water retention and blood pressure in people who are sensitive to it.

Total Carbohydrate: This amount covers several types of carbohydrates, including fiber and sugar. The best sources of carbohydrates are fruits and vegetables, along with whole-grain foods like cereals, breads, and whole-wheat pasta. Most of your daily calorie intake should come from carbohydrates.

Now that you know a little more about food labels, you can read up on what you’re eating. Reading labels can help you make wise food choices.

This article is made possible with Older Americans Act dollars from the Land of the Dancing Sky Area Agency on Aging. Call the Senior LinkAge at 800-333-2433 to speak with an information specialist, or check out our website at MinnesotaHelp.info.

MinnesotaHelp.info is an online directory of services designed to help people in Minnesota find human services, information and referral, financial assistance, and other forms of help.

It is especially rich in resource information for seniors and their caregivers; people with disabilities and their caregivers; parents and families; and low-income people.