Understanding the Nutrition Facts Label
If you aren’t reading labels, start now
Wellness Wednesday is Tru Valu Supermarket’s weekly exploration in optimising your health and well-being. Scroll down and head into our latest article which teaches you how to read labels in store to make smarter and more informed choices! To catch up on missed articles click on the relevant week as follows:
1.Better Health Through Food : click here
2.Macro & Micro-nutrients : click here
3.Balancing Meals & Snacks : click here
4.Meal Plan Like a Pro: click here
A Nutrition Facts label is required by the Food and Drug Administration (FDA) for packaged food and beverages. It allows the consumer to see the amount of nutrients in a food or beverage and guide their choice. It can seem overwhelming at first as there are many details, but when broken down, it can serve as a useful guide in choosing food and drink products that are right for you.
1. Serving Size
This section shows the amount of servings in the package as well as the serving size. The serving size is based on the amount of food that is typically consumed by people — it is not a recommendation of how much to eat or drink. The nutrients listed on the Nutrition Facts label is related to the serving size, not the total package.
2. Calories
This section indicates the amount of calories per serving size. If there are two serving sizes in the food package and you eat the full package, you would have to multiply the amount of calories by two.
3. Nutrients
Use this section to check for key nutrients that can impact your health. Look for foods that will support your dietary needs, and indentify the nutrients you may want to reduce.
Dietary fibre, vitamins, calcium, iron, and potassium are all nutrients we should aim to get more of. They support lowered cholesterol and blood glucose levels, improved bone health, and a reduced risk of anaemia, and high blood pressure. If a pre-packaged meal claims to have vegetables, check to see their vitamin content in the nutrition label.
Nutrients such as saturated and trans fats, added sugars, and sodium should be limited as they can have a negative impact on health when consumed in high amounts. For example, a diet high in fats and sodium can lead to high cholesterol and blood pressure. If buying canned vegetables or soups, it’s always good to check the sodium content or a ‘Reduced Sodium’ label on the front of the packaging. Depending on the product, it can be a good idea to rinse before using. For example, rinse canned beans or canned vegetables before using to remove some sodium. When purchasing other food products which contain fat, aim for low saturated fat levels.
4. % Daily Values
On the right hand side column of the Nutrition Facts label, you will find % Daily Values which tells you the percentage of each nutrient in a serving, based on the daily recommended amount of calories which is 2000. Depending on your age, activity level, and gender you may need more or less calories.
The Daily Values (DV) are helpful in showing if a food or beverage product is high or low in a particular nutrient.
- If you are looking for foods high in fiber, make sure the fibre content is 20% of the DV.
- If you are trying to reduce your sodium intake, look for foods which have 5% (or less) of sodium per serving. The same applies for food products with saturated fats.
References:
The New Nutrition Facts Label, 2020, www.fda.gov/food/nutrition-education-resources-materials/new-nutrition-facts-label.
Information this week by: Kirstyn Church, an Associate Nutritionist with Nutrition Consulting Services. Tru Valu Supermarket is one of the leading grocery chains in Trinidad and Tobago with five stores and the best customers. Have a question? Email us truvalusupermarkets+wellness@gmail.com. Follow us on Facebook and Instagram too!
