When scanning the facts on a nutritional label – the "Nutrition Fact Sheet" – there are a few key points to keep in mind.
Read more: What exactly are processed foods?  Bold text vs. indented text
Bold text on a nutritional label gives you an overview of the nutritional values at the top level as well as the indented text underneath, which further breaks them down. Thus, "total fat" in bold contains grams of saturated fat and trans fat (which are each listed in their own indented lines just below the boldface). Similarly, "total carbohydrate" includes those from grams of fiber and (each separately listed under the bold heading).
The "% Daily Value"
On the right side of the nutritional information is "% Daily Value", which indicates the recommended daily intake of, for example, fat or cholesterol (vitamins and minerals are given their own small section below) to see how much iron or calcium You get from a particular food).
This column "% Daily Value" often uses sodium. For many foods, eg. In canned or frozen foods, the recommended sodium intake may be over 50%. It is good to be aware of this, especially if you are trying to conserve salty foods. (But do not forget to look at the portions per pack – the damage could be even worse than it first appears.)
Seriously, watch out for sneaky portion sizes. A pack of Maruchan Ramen noodle soup may be an obvious quick meal, but if you look at the nutritional information, you'll notice that a single serving actually makes up half of the pasta block. Tricky, tricky! Pop tarts are another thing to watch out for – two pastries in this silver case, but the serving size is one!
In these cases, you must double everything you see on the label if you are told the total nutritional content of the pack (or three or four times, and so on, depending on how many servings per container are indicated on the label) want packaging), since the indicated quantities apply only per portion.
If you look at the list of ingredients, another basic tip to remember is that they are by weight in the order of greatest to least amount in the food. So if sugar is the first ingredient, this food contains more sugar than any other ingredient.
Breakdown of Details
Now that you have a comprehensive overview of the various pieces of information displayed when reading a nutritional label, let's take a look at the intricacies ofsuch as fat, carbohydrates, fiber and sugar to.
This story was written by Emily Murawski and originally published by Chowhound.
The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.