Making a habit of reading food labels while shopping will lead to a better diet and a healthier you in 2010.

By Karen Vuckovic

One day, my husband asked why I was always reading in the grocery store. I said I was reading food labels—the ones on the back or side of every food product. Doing so makes the difference in making healthful food choices. With a little practice, finding the information you need is a snap.

So where do you start? Right at the top.

What information is on a food label?

At the top of each label, you will find information for that particular product. It tells you the serving size and number of servings in the container. The serving size is given in a familiar amount (such as “cup” or “pieces”) and a metric amount, such as milligrams (mg), while the amount of each nutrient appears as a number.

For example, if you look at the picture of the label accompanying this story (see page 30), you will see that this food has 12 grams of fat in one cup. Another number, on the right, is the percentage of the daily value (called “% DV” on the label). The % DV is based on a 2,000-calorie diet. Using the target of 100% DV can help you get enough of what you need and less of what you do not. A good rule of thumb is that 5% DV or less is low and 20% DV or more is high.

For example, if the fat listed on a label is 18% DV per serving, and you ate two servings, that means you ate 36% of your daily fat limit for the day. That leaves you only 64% DV fat from all other foods that day (including drinks and snacks) if you want to remain under 100% DV. Many people have conditions that change their nutritional needs. For example, pregnant women need extra vitamin B12; people with diabetes need to monitor their sugar intake. Talk to your health care provider about your individual nutritional needs.

Though not part of the food label, the list of ingredients (found elsewhere on the product) can provide helpful information. Make sure the first five or six ingredients are foods you have heard of and know are good for you, such as tomatoes, flour, or soybeans. All label information is based on the serving size, so remember to check the serving size and number per container first. Ask yourself: would you eat the whole package at one time? Or just half? Then see how many serving sizes you would be eating and multiply each serving’s nutrients by the number of servings you are eating.

For example, the number of calories in a whole package is not listed on the label. If there are 250 calories per serving and two servings per package, then there are 500 calories in the whole package (250 x 2 = 500). Remember, when you eat more calories than you use, you will gain weight.

What should I know about fat?

Calories from fat are listed just to the right of calories. Not all fat is bad for you. Avoid foods high in total fat, saturated fat, and trans fat. A good choice is a food with less than three grams (called “g” on the label) of total fat per serving. Limit saturated fat to less than one gram per serving, and avoid trans fat altogether. Saturated fats and trans fats raise bad cholesterol and lower good cholesterol. Polyunsaturated fats (corn and sesame oil) and monounsaturated fats (olive, canola, and peanut oil and the fat in avocados) may help lower bad cholesterol.

What other nutrients should I avoid?

Limit or avoid foods high in cholesterol and sodium. These are nutrients that Americans consume in large amounts, and they may increase your risk of certain diseases including high blood pressure and cancer. Limit the cholesterol you eat to less than 300 milligrams (mgs) per day. If you have heart disease, limit it to less than 200 mgs per day. Avoiding saturated and trans fats also can help because foods high in saturated fat generally have more cholesterol.

How do I avoid salt?

On a food label, salt is called “sodium.” Foods that are processed or canned often are high in sodium. Be sure to compare the sodium content between two brands: one brand of tomato soup may have 600 mg, while another may have 1,000. Foods low in sodium have less than 140 mg (less than 5% DV).

What about sugar?

A limit of 40 grams (g) of refined sugars per day is suggested. Refined sugars have names such as sucrose, glucose, fructose, and corn or maple syrup. These sugars have calories but no vitamins and minerals. It may help to know that 1 gram (g) of sugar = four calories and one teaspoon of sugar = 15 calories.

What foods should I eat?

Most Americans do not get enough fiber, vitamin A, vitamin C, calcium, and iron. Eating the right amount of these nutrients can help lower the risk of some diseases. For example, getting enough calcium may lower the risk of osteoporosis, a condition that can cause your bones to become brittle as you age. The recommendation for calcium intake for most adults is 1,000 mg, but for older women (likely to get osteoporosis) it is 1,200 to 1,500 mg.

Guidelines advise about 20 to 25 grams (g) of fiber per day. The daily amounts of vitamins needed vary by age and sex. Check with your health care provider to see what amount is right for you and your loved ones.

So what are simple rules I can remember?

Choose healthful foods — in particular, foods with less than three grams of total fat, less than one g of saturated fat, less than 20 mg of cholesterol, and less than 480 mg of sodium. Do not eat too many calories or too much fat. Make sure you get enough of the nutrients you do need, such as fiber, calcium, iron, and key vitamins.

So how do you start?

Start reading food labels. You may find that the reading you do in a grocery store is not only interesting but valuable to the health of you and your loved ones. For more information, visit the following websites: www.americanheart.org, www.healthierus.gov/dietaryguidelines, www.cfsan.fda.gov. A complete breakdown of a food label’s information is available on page 6 of the FDA website www.cfsan.fda.gov.

Karen Vuckovic, MS, RN, is a teaching associate at the University of Illinois at Chicago College of Nursing. This story was edited by Julie Zerwic, PhD, RN, and Kevin Grandfield, also of UIC’s College of Nursing and is supported in part by the Center for Reducing Risks in Vulnerable Populations, Grant #P30 NR009014, National Institute of Nursing Research/National Institutes of Health and by Department of Health & Human Services Health Resources and Services Administration Grant #2 D09 HP08989.