Reading Food Labels for Healthy Meal Planning
Nutrition Facts
Reading Food Labels for Healthy Meal Planning
Reading food labels may seem confusing at times , but is helpful in planning healthy meals especially if you are trying to lose weight .
Serving Size
First check the amount of food shown as a serving . This may not be the amount you are eating , but it is the amount containing the nutrient values listed .
Calories
While you may not need to count calories on a daily basis , it is important to know where your calories are coming from , which foods are high or low calorie and about how many calories you need for weight control . Calories do count .
Nutrition Facts
Serving Size 3 oz . Servings Per Container 1
Amount Per Serving Calories 180 Calories from Fat 90
% Daily Value * |
Total Fat 10g |
15 % |
Saturated Fat 4g |
20 % |
Trans Fat 0.5g |
Cholesterol 70mg |
23 % |
Sodium 60mg |
3 % |
Total Carbohydrate 0g |
0 % |
Dietary Fiber 0g |
0 % |
Sugars 0g |
Protein 22g |
|
Vitamin A 0 %
• Vitamin C 0 %
|
|
Calcium 2 %
• Iron 15 %
|
* Percent Daily Values are based on a 2,000 |
calorie diet . Your daily values may be higher |
or lower depending on your calorie needs : |
Calories |
2,000 |
2,500 |
Total Fat |
Less than 65g |
80g |
Saturated Fat Less than 20g |
25g |
Cholesterol |
Less than 300mg |
300mg |
Sodium |
Less than 2,400mg |
2,400mg |
Total Carbohydrate |
300g |
375g |
Dietary Fiber |
25g |
30g |
Calories per gram : |
|
|
|
Fat 9
• Carbohydrates 4
• Protein 4
|
Total , Saturated and Trans Fat
Fat contains more calories than protein or carbohydrates do – 9 calories / gram for fat and 4 calories / gram for protein and carbohydrates . You need some fat in your diet , but excess fat can mean excess calories resulting in weight gain . A diet low in saturated and trans fats is recommended to maintain healthy cholesterol levels and reduce the risk of heart disease . Choose meats , dairy , and packaged foods with 2 grams or less of saturated fat per serving . Keep total fats at 6 grams or less per meal .
Protein
Your body needs enough protein to provide nitrogen for protein building to prevent muscle loss . Eating a protein food with each meal helps reduce hunger between meals . Lean protein foods with low saturated fat content are best for weight and cholesterol management . Meat , fish , and poultry each contain about 7 grams of protein per ounce ( by weight ). Low fat dairy , eggs , and legumes are also good sources of protein . Your goal is 65 - 75 grams of protein per day .
Carbohydrates , Sugars , and Dietary Fiber
Carbohydrates are found in starches and sweets . They are mainly a source of energy . To avoid excess calories , keep sugars at 6 grams or less per meal . Round out your meals with carbohydrates that contain dietary fiber . Fiber helps to prevent constipation and to control cholesterol . It also adds nutrients .
Dev . 5 / 08 , Rev . 1 / 09 J :\ Mount Carmel Handouts \ Nutrition \ Reading Food Labels for Healthy Meal Planning . doc
© Mount Carmel 2009
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