Reading Food Labels | Cincinnati Children’s
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Reading Food Labels | Cincinnati Children’s

October 6, 2019


a food label tells you the nutritional
content of your food and can help you make decisions about which foods and
drinks to buy at the store you will find a nutrition facts panel on most packaged
foods and drinks when reading a food label start by looking at the serving
size located here on the nutrition facts panel all nutritional information on the
label is based on the serving size given pay close attention to the number of
servings per container as many products have more than one serving in a package
here is an example of a food with two servings in one package if you were to
eat the entire package in one meal or snack you would be getting twice the
amount of calories and other nutrients listed on the panel having one serving
of this food would provide 190 calories but the entire package would be 380
calories you will find calories listed right below the serving size as well as
the amount of fat cholesterol sodium carbohydrate protein and some vitamins
and minerals again these amounts are all based on one serving of the food or
drink you may notice some labels include the amount of added sugars per serving
this is located below the amount of total sugar limiting added sugars is
recommended for weight management and good overall health most nutrients on
the nutrition facts panel also have a percent daily value listed this shows
how much of each nutrient is in one serving of a food compared to the daily
recommended amount if the percent daily value of a nutrient is twenty percent or
greater this food is considered high in that nutrient if the percent daily value
is 5 percent or less this food is considered low in that nutrient for
example this food is considered high in saturated fat because the percent daily
value is higher than 20 percent looking at a different food we know this food is
low in sodium because the percent daily value is
than five-percent a list of ingredients in the food will be located below or
beside the nutrition facts panel the ingredients are listed in order of
highest to lowest amount with allergy information listed at the end if you are
looking to buy a whole grain product use the ingredient list you should find the
words whole grain or whole wheat as part of the first ingredient the front of the
package may also say 100% whole grain or 100% whole wheat if you have other
questions about reading food labels be sure to speak with your registered
dietician

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