The understanding of a food label is one of the most significant steps in maintaining a rich-nutrient diet. However, the majorities of the people do not have the time to read nutrition facts labels, or even understand the importance of such labels to maintaining a healthy diet. Here is a simple guideline on nutrition facts label.

Look for the serving size

There are different serving sizes and number of servings per any given package. It is important to observe these details to be sure that the recommended number of people is taking the right portion. Such consideration ensures that every person gets the required nutrients.

You need to make the comparison of the size of the portion with the listed size of the serving. Often, a package that has a serving size of one cup but you decide to eat more cups implies that the number of nutrients, fats, and calories that you are getting are more than it is recommended!

Examine the total calories

Different food packages have a diverse amount of calories. Examining the labels gives you a chance to understand the number of calories that are available in one serving. Often, if you want to lose some weight, it is advisable that you stick with food with relatively low calories per portion.

Use the percent daily values as a guide

Not every food that you find around is ideal for your nutrients’ needs. If you have a daily meal plan, using the percent daily values will assist you in establishing the suitability of a given food for your daily intake. The daily value is the nutrients’ level that you can take in a day based on an average of 2,000 calories.

Low daily value is any number less or equal to 5 percent while the high daily value is anything equal or more than 20 percent. It is advisable to usually choose low sodium, cholesterol, trans fat and low saturated fat, and high fiber, minerals, and vitamins.

Limit the amount of sodium, added sugars, and saturated fatS

Food high in saturated fat, added sugars, and high sodium content is not the best for your health. Such nutrients may increase the risk for the development of chronic illness such as heart attack and high blood pressure. To avoid these nutrients, it is crucial to read nutrients facts labels and choose what works well for you! Of course these are okay to have once in a while, but be careful with your portions and what you put in your body on a daily basis.

Examine the list of ingredients

When going out to get any food, you need to be aware of your preferred ingredients depending on your nutrients needs. Often, the list of ingredients is ordered according to the weight of each ingredient with the largest being the first on the list. If you have any food sensitivity, examining the list of ingredients will help you to stay away from certain foods that you have allergies.


Evidently, having a clear understanding of nutrition facts labels not only helps you to keep healthy but also gives you a glimpse of what to eat, when to eat, as well as the portions and serving size. As such, it is advisable to be careful with any food labels to ensure that you maintain a healthy nutrition all the time!

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