Servings Per Container:
- This means how many servings are in the entire container. So you must look at the serving size.
- The serving size for this product is 2/3 cup. There are eight 2/3 cup servings in this container.
- Each 2/3 cup serving contains 230 calories.
- The remainder of the nutrition information is regarding that 2/3 cup portion.
- Remember, if you have more than one serving, you have to double, triple, etc. these amounts.
Fat Content:
- Saturated fat and Trans fats can increase cholesterol levels.
- Trans fats are particularly bad because they can reduce good cholesterol
- Avoid trans fats at all costs. This number should always be zero.
- Saturated fats are found commonly in food items. Aim for less than 7%.
- Other fats you will find on food labels include poly/monounsaturated fats.
- Unsaturated fats are healthy fats and need not be limited.
Sodium (salt):
- It is recommended to keep sodium intake within 2,300 mg per day.
- For an entire meal, 600 mg or less is recommended.
- Too much sodium can increase blood pressure.
- The food item listed contains 160 mg per 2/3 cup.
- However the entire package (8 servings) contains 160 mg x 8 = 1,280 mg.
Total Carbs:
Total Carbs include: Fiber + Sugar + Added Sugar + Sugar Alcohols (not shown).- Recommended daily intake of fiber is 25 grams (women) and 38 grams (men).
- Tip: healthy food options typically contain more fiber than sugar.
- Some foods contain sugars naturally which is OK (grains, fruit, dairy).
- Limit added sugars (as close to zero as possible).
Protein:
- Foods containing higher amounts of protein keep you full for longer.
- Healthy protein options: fish, turkey, chicken, eggs, and tofu.
- Whole grain and dairy food options are also good sources of protein.
When you read a nutrition label, what do you focus on?
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