How to Read the Food Label

You can learn a lot about the foods you are eating just by reading the "Nutrition Facts" food label.

Serving size: Look here first!

Is your serving the same as the one on the label? If you eat double the serving size listed, you need to double the calories and other nutrient values. If you have diabetes or are following a specific meal plan, the serving size on the label may not match the serving sizes in your meal plan. See sample label on the next page.

Calories

This is the number of calories you will consume in one serving of this product. If you are trying to lose weight, cut back on calories.

Total fat

This tells you how much fat is in one serving. Most people need to cut back on fat. A low-fat food has 3 grams (g) or less of total fat per serving.

Saturated fat

Saturated fat is included in the total fat. It is listed separately because saturated fat raises your blood cholesterol more than anything else in your diet.

Trans fat

Trans fat is formed by hydrogenation, a process in which heat and hydrogen are added to vegetable oil, changing it from a liquid into a solid. Trans fat gives processed foods a longer shelf life. While some trans fat is found naturally in some foods, the major source in the diet is partially hydrogenated oil. Trans fat is found in some vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Trans fats pose a higher risk of heart disease than saturated fats. Not only do trans fats raise total cholesterol levels, they also lower good cholesterol (HDL) which helps protect against heart disease. It is important to limit your intake of foods containing trans fat.

You can spot high fat and trans fat foods by checking the "Nutrition Facts" panel.

As of 2006, all food companies are required to list trans fat on their nutrition labels. Avoid foods with "hydrogenated or partially hydrogenated oils." Keep in mind that an item may say "trans-fat-free" as long as it has less than 0.5 grams per serving. Something could be labeled "trans-fat free," but still have hydrogenated oil as an ingredient. Choose naturally low-fat foods such as vegetables, fruits, low-fat cuts of meats, poultry or fish, beans, whole grains, breads, and some cereals.

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