Food and Drinks Health

How To Read A Nutrition Label

In order to achieve the goal of a healthy and nutritious diet, one must be able to interpret the nutrition labels that are found on most food items we buy at our local grocery store. Although it can be learned relatively easily, there are several important nutrition facts that should be evaluated every time you choose to purchase a food or drink item.

Serving Size

In order to read the rest of the nutrition label, one must first determine the amount of food usually eaten in their meal. If the nutrition label on a box of spaghetti explains that it has 8 servings and one serving is equal to a ┬╜ cup of pasta, this may be something to keep in mind for a person who eats half of a box of spaghetti per meal. Remember to keep in mind that all of the nutrition facts on a nutrition label are for 1 single serving of food or drink so be sure to multiply everything by the estimated number of servings consumed.


Calories are generally the most sought after nutrition fact on the nutrition label of a food or drink. The average person should consume anywhere from 1,800 to 3,000 calories per day depending on their age, weight, sex and physical activity level. This portion of the nutrition label will also state the number of calories from fat. The calories from fat should comprise anywhere from 10% to 25% of total calorie intake for the day.


A nutrition label will state the grams of fat per serving of the food or drink, as well as the “Daily Value” percentage based on what is recommended for a person with a 2,000 calorie diet. Although the total amount of fat consumed per day should be kept relatively low, remember that certain types of fats are an essential part of a healthy diet. Also in this section of the nutrition label will be the “saturated fats” label. It is recommended that saturated fats not comprise more than 7% of the total calories consumed daily. In fact, it is a good idea to eat as little saturated fat as possible as it has been strongly linked to many adverse chronic conditions including heart disease and obesity.


A nutrition label will display the milligrams of cholesterol found per serving of food or drink. It is recommended to consume less than 300 milligrams of cholesterol per day, but in reality one should try to consume as little cholesterol as possible. Cholesterol in naturally synthesized in the liver and a high level of outside cholesterol intake is correlated with a higher incidence of heart disease.


Sodium is listed on a nutrition label as milligrams per serving. It is recommended that daily consumption of sodium not exceed 2,100 milligrams, or 1,700 milligrams for people hypertensive disorders (high blood pressure).


A nutrition label will state the amount of carbohydrates in terms of grams per serving of food or drink. Calories from carbohydrates should comprise a majority of the calories consumed on a daily basis. In order to maintain a healthy and nutritious diet, try to keep added sugars to a minimum and consume at least 25 grams of fiber per day, which will also be listed under the carbohydrates section of the nutrition label.


Every nutrition label in the United States is required to list the amount of Vitamin A, Vitamin C, Calcium and Iron in terms of % Daily Value. Food and drink with higher levels of Vitamin A and Vitamin C are important to consume on a daily basis. Calcium is also an essential mineral that is important for everyone, especially growing children and the elderly. For more helpful and useful information, check my site here. This platform offers specific details about nutrition and everything related to it.

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