ATD: What Do I Look For On Food Labels?
Question:
When looking at food labels, what should one be looking for? What types of fats/oils are bad for you? RuthAnn F.
Answer:
Dear Ruth Ann,
Each of these questions depends on the individual: are you someone who needs to lose weight? Lower your cholesterol? Raise your HDL’s? The answer will be different depending on your personal needs.
Generally, trans fats should be avoided by everyone; saturated fat should make up no more than 7% of your daily calories; and fats should contribute less than 30% of your daily calorie intake. Too much of any type of fat or oil will increase calorie intake and more likely contribute to excess body fat.
When reading food labels, always look at the nutrition facts panel–NOT what the front of the label advertises as “good for you”. These amazing promises can be misleading and are what the manufacturer hopes will make you choose their product over others. Comparing labels between brands and varieties will help immensely. How do you know if there is a reasonable amount of fat or calories in the salad dressing or potato chips or frozen dinner you have in your hand? Compare it to others nearby to choose the optimal one for you. The green one may, in fact, be lower in calories than the red one which advertises “lower calories”!
The percent daily values are listed on every label for many nutrients, including calories, fat, protein, sodium, vitamins A and C and the minerals calcium and iron. You want to look for foods with a higher percentage of the vitamins and minerals (a good source of things that are good for you), and a lower percentage for sodium, fats and cholesterol (those components in food that we often get too much of).
Do you have a question for the Dietician? Submit your question here!
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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