Label Reading is Important!

Labels on food give us important information on our journey to optimal health.  We need to know what we're putting into these magnificent bodies we live in.

Labels come on all processed foods that we eat.  Let's take a look at the way the information is presented:

Serving Size: The size of one serving in household measurements, followed by its metric equivalent in grams.  All of the information on the label refers to this amount of food.  The serving size is critical.  See how many servings there are in that one container.  Then, figure out what one portion size actually is!

Servings per Container: Don't assume that the number of calories listed is for the whole product.  Often, more than one serving is contained within the packaging.  At one time, manufacturers were able to make the serving size so small that consumers could be fooled into thinking that a product was very low in calories.  Now, manufacturers must make the serving sizes more realistic, but there is no directive requiring product statistics to be based on the whole container.  For example, a can of beans may contain 3 or 4 servings, and a can of tuna may have 1 or 2.  The label is based on a serving and can easily fool consumers.

Amount per Serving: The number of total calories per serving, and the number of calories from fat do not include the percent of fat.  To determine the fat percentage, divide the colories from fat by the total calories.  See below for a full explanation of how to calculate fat percentage for products.

Percent Daily Value (% Daily Value): Percent daily values are based on a 2000 calorie diet, which has 30% or less calories from fat per day.  This can be confusing if your needs are different.  As Bariatric patients, our needs are quite a bit different.  We need to be around 1000-1300 calories to get our ideal weight and stay there.  Knowing your individual values allows you to look at the information on the label and decide whether or not these numbers fit into your daily allowance for that nutrient.

Vitimans and Minerals: Manufacturers are required to list the amounts of Vitamin A, Vitamin C, Calcium and Iron in any product.  The percentage of vitamins and minerals listed on the food label are based on the Recommended Dietary Allowances (RDAs) provided by the Food and Nutrition Board of the National Academy of Sciences.  The RDAs are based on age and gender and are designed for the maintenance of good nutrition for practicall all healthy people in the United States.

Printed at the bottom of each label is the reminder that there are 9 calories per 1 gram of fat, 4 calories per 1 gram of carbohydrate, and 4 calories per 1 gram of protein.

Calculating fat percentage may seem a little confusing, but don't be discouraged.  To determine the fat percentage in a product, multiply the amount of fat in grams by 9 (to get the number of fat calories per serving), then divide by the total number of calories per serving, and finally, multiply by 100.  Example:  3 grams of fat x 9 (calories per gram of fat) = 27 divided by 90 (total number of calories) = .30 x 100 = 30% fat.

Note: Nutritional labels are not 100% accurate, and some may be significantly off, particularly when produced by those with little nutrition knowledge of the FDA labeling regulations.  In addition, keep in mind that the allowed level of inaccuracy is 20%.  This means a food with 10 grams of fat declared on the label may legally have up to 12 grams of fat, and a product claiming 5 grams of fiber may legally contain just 4 grams.