Food labels can be a confusing mess of information. Let simplify it by looking for key points for a goal of weight control.
1. Know the serving size.
2. Know how many servings in the container.
3. Calculate how many servings you are going to eat, or what you usually eat.
4. Ask yourself how this food will fit into the total of your intake for the day.
Look at the above food label.
1 serving is 260 calories. There are 2 servings in the package = 520 calories (if you eat the whole box). Try to keep most meals under 500 calories.
This equates to about one third of your intake per day, for most people.
Notes: (Based on a 1500 calorie intake)
26 grams of fat. Average should be under 50 grams day.
10 grams saturated fat. Average should be under 15 grams per day.
1320 mg sodium. Average should be under 2400mg per day.
62 grams Carbs. Average should be over 125 grams per day. . Should mostly come from complex (whole grain).
0 Fiber. Strive for 20-35 grams per day.
10 grams sugar. Keep under 30 grams per day from added sources.
10 grams protein. Try to get more than 75 grams per day from lean sources.
As for minerals and vitamins, try to get from whole foods and not from packaged foods that are fortified or enriched.
To review this food label:
High Fat and high saturated fat
High in sodium
High in carbs. Although we do not know the source of the carbs without the ingredient list.
No fiber!
Little low in protein.
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