Figuring Out Food Labels ‘The food you eat is the fue! your body uses to function properly. That's ‘why a healthy diet is so important. And one of the best ways to make healthy choices is to read food labets. But reading these labels can ‘sometimes be confusing. Below-are some-explanations to help you understand the information so you can make healthy choices. Nutrition facts at a glance A. Serving Size: Always check the serving size because all the information tn he esto th labels cloud om at anexnt. Seng ses ae based on the amount of food people typically eat, however, this may not be the amount you normally eat. That's why it’s so important to pay attention tothe serving size and compare it to how much you are actually eating 8. Servings per Container: Even small packages sometimes have more than one serving. Be sure to check or you may be eating more servings than you know. C. Calories: The number on the label shows how many calories are in one serving of that food. D. Calories from Fat For most people, no more than 30 percent of all the Galories you eat in a day should come from fat, —--—ETatal Fat: Total fat shows how much fats in a-single serving of food-A. ‘good rule of thumb is ta choose foods that have less than 3 grams of fat Matias diet. Your daily values may be higher or lower Saturated fat: Foods thet are low in saturated fat have less than 05 grams | depending on your calorie needs of saturated ft per serving a a oa ‘Trans fat: It's best to choose foods without trans fats whenever possible. | StFat eee ccee saa F. Cholesterok: Aim for less than 200 mg of cholestrol por day J ume 2a 2a 2 . Sodium: Processed, packeged, and canned foods usually have more sodium than freshly made foods. Good choices have 400 mg or fewer per serving. H. Total Carbohydrate: The best sources of carbohydrates are fruits and vegetables, ‘along with whole-grain foods like cereals, breads, and whole-wheat pasta. |, Fiber: Fiber helps keep your digestive system healthy and can also help reduce cholesterol levels. Pick foods that have at least 3 grams of fiber per serving. 4. Sugar: Sugars are found in most foods and are considered empty calories because they don't offer a lot of other nutrients. K: Protein: Most of the body is made up of protein so be sure the foods you eat give you enough protein. LL Percent Daily Value: These percentages show the amounts of nutrients ‘an average person will get from eating one serving ofthat food. ‘Sources: American Dietetic Association, National Institutes of Health, ‘American Diabetes Association 2 Living Well 1 Issue 1,2006 1 anthem.com Nutrition Facts BY Serving Size 3 oz. (85g) Amount ‘ud Cures itary Fier Per Serving ‘As Served Try to keep saturated fat and trans fat at less than 10 percent of your total calories.