When it comes to making healthy food choices, understanding nutritional labels is a key skill. These labels provide vital information about what’s inside the packaging, helping you make informed decisions for a better and balanced diet. Let’s break down the basics of nutritional labels and empower you to make healthier choices every time you shop.

What’s on a Nutritional Label?

Nutritional labels can look a bit overwhelming, but they contain important information that can guide your food choices. Here are the key components you’ll find:

• Serving Size: This tells you the recommended serving size for the product. Pay attention to this, as all the other information on the label is based on this serving size.
• Calories: This indicates the amount of energy you’ll get from one serving of the food. Be mindful of portion sizes to manage your calorie intake effectively.
• Nutrients: Look for key nutrients such as protein, carbohydrates, fats (including saturated and unsaturated fats), sugars, and salt, as they help with immunity. These are often listed in grams and as a percentage of your daily recommended intake.
• Vitamins and Minerals: Some labels also provide information on essential vitamins and minerals present in the food.

Understanding Percentages: The Traffic Light System

Nutritional labels often use a traffic light system or percentage reference intakes (%RI) to help you understand the nutritional content better:

• Green (Low): 0-20% of your daily recommended intake.
• Amber (Medium): 21-60% of your daily recommended intake.
• Red (High): 61% and above of your daily recommended intake.

Tips for Making Informed Choices:

• Compare Products: Use nutritional labels to compare similar products. Look for lower amounts of saturated fats, sugars, and salt.
• Check the %RI: Focus on the percentages rather than the actual amounts. This helps you understand the contribution of the food to your daily nutrient intake.
• Watch for Hidden Sugars: Sugars can go by various names, such as sucrose or fructose. Check the ingredients list for hidden sugars.
• Mindful of Portions: Be aware of portion sizes, especially if a product contains multiple servings. Adjust the nutritional values accordingly.
• Choose Whole Foods: Whenever possible, opt for whole, unprocessed foods. They tend to have simpler ingredient lists and are generally healthier.