How To Understand Food Labels

Step 1: Crack The Code

The U.S. government created the food label in 1990. The food label is divided into four sections; serving size, calories, nutrition and vitamins and minerals. There may be variations, but all food products MUST carry this label.

Step 2: Size Matters

Food companies get to decide what a serving is. That box of cereal you're eating may only have a serving size of just 1/2 cup. With tiny serving sizes, any food can seem healthy. Pay close attention to the serving size, as that will limit your amount.

Step 3: Count The Calories

Check the food label to see how many calories are in each serving and add up all the calories in your meal. Most food labels are based on a 2000 calorie diet, the average caloric intake in the U.S. Men, on average, need 2000 to 2500 and women need 1500 to 1800 calories per day.

Step 4: The Good, The Bad And The Fiber

The food label shows you how much nutrition your getting from each serving. 8% fat means you are getting 8% of fat towards your total daily allowance. Follow the 5-20 rule; 5% or less is low, and 20% or more is high.

Step 5: Vitamin A Before C, Except After Calcium

The fourth section of the food label is all about vitamins and minerals. It's a good idea to get as much nutrients as you can, specially vitamin A, C, Iron and Calcium. But be careful! Eating double the serving will give you double the nutrients, but also double the fat, sodium and carbohydrates as well.