Making Sense Out of Them

Above is a food label from a very common food item, spaghetti in a 16 ounce/1 pound box.

To make sense out of food labels, the first thing you want to look at is the Serving Size. Often we look at fat content or calories without looking at the serving size, only to realize later that we ate 2 or 3 servings (which of course greatly increases the calories and fat we consumed). Just a hint: a 1/4 box of uncooked spaghetti is 2 servings.

The next three nutrients: Total Fat, Cholesterol, and Sodium should be limited. For a product to be "Low Fat" it has to have less than 3 grams of fat per serving. "Light" must have one third less calories than the regular version. Be wary of some low fat/fat free foods and their calories. Some have higher calories due to additional sugars or some have a much higher sodium content as well.

Dietary Fiber is very important for the body, as are the vitamins and minerals listed on the food label. Select foods that are low in fat, high in dietary fiber, vitamins, and minerals.

The average adult needs per day .8 grams of Protein per kilogram of body weight. A kilogram = 2.2 pounds. A 150 pound person needs approximately 60 grams of protein per day. Athletes/body builders require more protein: 1.5 grams per kilogram of body weight.

In the footnote area of the food label, there is information regarding the daily requirements based on a 2,000 calorie diet. The percentages are referring to the recommendations by the American Heart Association (as well as several other professional authorities) that 55% to 60% of your total calories should come from carbohydrates, 15% from protein, and no more than 30% from fat.

The last section gives you the amount of calories per gram contained in fat, carbohydrates, and protein. Note that fat has more than twice the amount of calories as protein or carbohydrates. The average individual needs approximately 10 calories per pound of body weight to maintain his/her present weight*. (*Based on a sedentary lifestyle)