Decoding the Nutrition Facts on Food Packaging

Although it is not needed on a label, some food items declare "loudly" on the front of the container, in large or colorful characters, that they are low fat, low salt, "natural," or have "reduced fat." They want you to read this portion of the label, which stands out more. Don't buy foods just because they have sizeable fancy lettering on them! This element of the brand can be deceptive while yet remaining lawful. BOPP film manufacturer

Please read the fine print on the portion of the package that carries the legally needed nutritional information, which may include: [Not all of these items are on this list; it depends on the food]

• Size of the serving
• Per-container servings
• Calories
• Total Body Fat
• Saturated fat is an unhealthy kind of fat.
• Trans fat is a kind of fat that has been
• Cholesterol
• Sodium
• carbs in total
• The fiber in the diet
• Sugars
• Protein
• Vitamins
• Minerals

There's also a column with the percent of a daily value for each of those mentioned above, marked with an asterisk [*]. "*based on a 2000 calorie diet," it says further down.

Let's start with the size of the portion and the number of servings per container. Not everyone checks the labels on the goods and beverages they consume!

Take, for example, a 7-ounce tuna fish can. What is the number of servings? Some people think it's 1, yet the label says it's 3! As a result, the calorie and other information are only for 1/3 of the can. If you eat it all by yourself, increase the calories, fat, salt, sugar, and three to find out how much you ate!

That loaf of bread is in the same boat. How many slices does a "serving" consist of? If you're creating a sandwich for one, increase it by two.

Take a look at the drinks you consume and the packaged snacks you purchase. You may consider each to be a single serving because you generally drink or eat the entire amount, but the label may indicate otherwise [as it usually does].

The overall amount of fat, as well as the kinds of fat, are crucial. We need some fat in our meals, or we'll go into famine mode, but we don't need all of the fats in food, so sum up the fat from everything you eat during the day.

Cholesterol and sodium [salt] are two more things to watch on a per-serving basis. Salt is used as a preservative in most packaged goods.

Fiber, carbohydrates, protein, vitamins, and minerals are also beneficial to consume, but consider how much of the packaged food you consume.