how to read package labels

Learning to read food labels will help you make smarter food choices. Labels are a great tool for counting calories and carb and fat grams. Here’s a look at an updated label.

1. Serving Size

All serving sizes are noted in common household measures (1 cup) or the number of items (8 crackers) as well as a weight. Be careful—some packages have more than one serving.

2. Calories

Calories are key to maintaining or losing weight. The calories noted are for the serving size listed. Pay attention to how much of the food you normally eat and translate it into the serving size to calculate how many calories you’ll consume.

3. Total Fat

This is the sum of all types of fat. The total fat may also be broken into different types (trans fat, saturated, monounsaturated, and polyunsaturated). Limit trans and saturated fats, which are harmful to the heart.

4. Sodium

The amount of sodium found in one serving of the food is listed on the label. Limit sodium intake to 2,300 milligrams total per day or a level indicated by your health care provider. Sodium content can vary among brands.

5. Total Carbohydrate

When counting carbs, the “total carbohydrate” level is more important than the amount of “sugars.” The total carbohydrate is the sum of the sugar, sugar alcohols, starch, and fiber in the food, which may be listed under the total carbohydrate label.

6. Dietary Fiber

This is the sum of all fiber, insoluble and soluble. Insoluble fiber is not digestible. Some fibers remain gummy and thick when digested, helping you feel full. For foods with more than 5 grams of fiber, subtract half the grams of fiber from the total carbs to get your carb count.

7. Sugars

The “sugars” on the label include all naturally occurring sugars plus added sugars. On the updated label, sugars added during manufacturing, such as refined sugar, will appear on the label as “added sugars.” The American Heart Association recommends that men limit added sugar intake to 36 grams per day, women 25 grams. Naturally occurring sugars, like fructose in fruit and lactose in milk, are part of a well-balanced meal plan and do not count as added sugars.

claim cons

Don’t let these food claims on labels trick you.

ALL NATURAL The U. S. Food and Drug Administration (FDA) hasn’t defined “all natural” yet. This claim doesn’t mean nutritious, diabetes-friendly, or really anything. It’s best to ignore it and read the ingredients and Nutrition Facts panel carefully.

MADE WITH WHOLE GRAINS The words “made with” are your clue that the product may actually contain very little whole grains. Choose a product that clearly states “100% whole grain.” Or look to see if a whole grain is the first ingredient.

MADE WITH REAL FRUIT There’s no FDA regulation of this term. To use it, products don’t have to contain a minimum amount of fruit. Check the label—or head to the produce department to buy the real deal.

NO SUGAR ADDED Products can make this claim if there were no sugars added during processing. This doesn’t mean sugar-free (or carb-free!). It may contain naturally occurring sugars, such as lactose.

NO HIGH-FRUCTOSE CORN SYRUP (HFCS) When HFCS is removed from a product, it’s often replaced with another sweetener, such as sugar, honey, and/or agave syrup. You should keep all added sugars to a minimum.