How To Read Food Nutrition Labels

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This process is the most important when it comes to choosing the best foods to consume and to not let marketing and front labels deceive you when you see “fat-free” or “healthy“. Make sure to read and understand labels and do not trust whatever the front label says because they are mostly deceiving.

The first section of the nutrition label facts is where you can find the Serving Size and the Servings Per Container. 

The second section of the nutrition label facts is where the ingredients are found, and these ingredients are based on a “per serving” basis.

The most common mistake when looking at nutrition labels is to only pay attention to the calories the product contains without understanding the serving size.

For example, if a bag of chips has 200 calories per serving container, and the servings per container is 5. Then we are looking at 1000 calories per bag of chips to give you an idea.

Then, you will see the Total Fat on the package along with a percentage based of a 2000 daily calorie diet. Watch out mostly for Trans Fat which is linked to heart disease and other medical conditions.

Next you will see the Cholesterol and Sodium quantities based on one serving. One thing to watch for, is the daily intake percentage indicator based of a 200 daily calorie diet which means that if the label reads Sodium 25% Servings per Container 4 then that accounts for 100% of your daily sodium intake.

Moving on, you will find Total Carbohydrate quantities which is broken down into Dietary Fiber and Sugars. One the most common mistakes people make, is to assume that because the Sugar content is low, then the food is healthy.

The reality is that when the Sugar content is low AND the Dietary Fiber content is also low, it means that the high carbohydrate count comes from processed sources which results in the same effects of sugar. Make sure to be able to distinguish between good carbs and bad carbs. For example wheat vs whole wheat, or processed vs unprocessed. 

Next, you will find the Protein content. You want to focus on getting most of your food intake from high protein sources which will provide you with better muscle function, increase satisfaction, and promote a better physical and hormonal environment for weight loss resulting in a more efficient metabolism.

The last and most important section is Ingredients list. The order of the ingredients listed goes from most quantity to less quantity. That means that if Sugar or any of its scientific names is listed first, you can assume that sugar is what the product is mostly made of. The more whole and healthy the food is, the less ingredients.

Sugar can also be called: sucrose, high-fructose corn syrup, dextrose, maltose, rice syrup, among others. There are 56 different names for sugar and none of them are good for you.

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