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5 | <title>Reading and Understanding Food Labels<title> |
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8 | |
9 | <header> |
10 | <h1>Reading and Understanding Food Labels<h1> |
11 | <p>Informed food choices are <b>essential</p> to preventing and living well with diabetes. |
12 | <p>One important aspect of informing your food choices is understanding the |
13 | Nutrition Facts label that is found on packaged foods—and <u>were here to help!</p> |
14 | <p>If the food claims on the package leave you puzzled, <em>dont worry</em>, youre not alone. |
15 | We will <strong>break them down</strong> so you can better understand what they mean.<p> |
16 | </header> |
17 | |
18 | <secton> |
19 | <h2>Advertisement<h2> |
20 | |
21 | <h2>Serving Size and Servings per Container</h3> |
22 | <p>Start by looking at the serving size, since the nutrition information is based on that amount. |
23 | If you eat more than the serving, <mark>youll get extra calories, carbohydrates, and other nutrients</p> |
24 | <p>Just above the serving size, youll see the "servings per container," which tells you how many servings are in the whole package<p> |
25 | </secton> |
26 | |
27 | <section> |
28 | <h2>Calories</h2> |
29 | <p>Calories are the <i>energy your body uses</i> to do everyday tasks. |
30 | Your calorie needs depend on your eating habits, preferences, and goals.<p> |
31 | <p>Nutrition Facts labels are based on a person who needs <u>2000 calories per day<p> |
32 | For personalized advice, consider consulting a <strong>registered dietitian nutritionist</strong> (RD/RDN).<p> |
33 | </section> |
34 | |
35 | <section> |
36 | <h2>Total Carbohydrate</h2> |
37 | <p>The total carbohydrate amount on a Nutrition Facts label includes sugar, starch, and fiber. |
38 | If youre counting carbohydrates or making decisions based on them, check the total grams listed.<p> |
39 | <p>You'll also see a breakdown of each type of carbohydrate below that number.<p> |
40 | </section> |
41 | |
42 | <section> |
43 | <h2>Dietary Fiber</h2> |
44 | <p>The amount of fiber you need depends on your age and gender, |
45 | with healthy adults needing between <mark>25 and 38 grams a day on average</mark>. |
46 | Most people dont eat enough fiber.<p> |
47 | <p>Eating more fiber-rich foods can help lower A1C levels and promote good gut health. |
48 | You might see some claims that a food is “high fiber” or that it is a “good source” of fiber.<p> |
49 | |
50 | <p><b>High fiber:</b> 5 grams or more per serving</p> |
51 | <p><b>Good source of fiber:</b> 2.5 grams or more per serving</p> |
52 | </section> |
53 | |
54 | <section> |
55 | <h2>Protein</h2> |
56 | <p>Protein is <em>essential for individuals with diabetes</em> because it plays a key role in muscle maintenance, |
57 | wound healing, blood glucose (blood sugar) management, and overall health.<p> |
58 | <p>The Nutrition Facts label lists protein in grams and often includes the Percent Daily Value.<p> |
59 | </section> |
60 | |
61 | <section> |
62 | <h2>Added Sugar</h2> |
63 | <p>Nutrition labels must show the <u>amount of added sugars</u> so you can tell the difference |
64 | between the sugars naturally found in foods, like yogurt and fruit, and the sugars added during processing.<p> |
65 | <p><b>Sugar free:</b> Less than 0.5 grams per serving</p> |
66 | <p><b>Reduced sugar:</b> At least 25% less sugar per serving than the regular version</p> |
67 | <p><b>No sugar added:</b> No sugar or sugar-containing ingredient is added during processing</p> |
68 | </section> |
69 | |
70 | <section> |
71 | <h2>Total Fat</h2> |
72 | <p>The total fat in a food item includes unsaturated, saturated, and trans fats. |
73 | For better health, it's important to focus on eating foods with unsaturated fats and try to limit saturated and trans fats.<p> |
74 | <p><b>Fat free:</b> Less than 0.5 grams of fat</p> |
75 | <p><b>Low fat:</b> 3 grams or less of total fat</p> |
76 | <p><b>Reduced fat:</b> At least 25% less fat than the regular version</p> |
77 | </section> |
78 | |
79 | <section> |
80 | <h2>Sodium</h2> |
81 | <p>Sodium, or salt, doesn't directly affect blood glucose, but too much can raise your risk of high blood pressure and heart disease.<p> |
82 | <p><mark>The general recommendation is to keep sodium intake under 2,300 milligrams (mg) per day</mark>.<p> |
83 | <p><b>Sodium free:</b> Less than 5 mg per serving</p> |
84 | <p><b>Low sodium:</b> 140 mg or less</p> |
85 | </section> |
86 | |
87 | <section> |
88 | <h2>Percent Daily Values (%DV)</h2> |
89 | <p>The Percent Daily Values for each nutrient are listed in the right column of the label.<p> |
90 | <p>Look for 10% DV. Aim for less than 10% DV for <i>nutrients you want to cut back on</i> and aim for higher for nutrients you want more of.<p> |
91 | </section> |
92 | |
93 | <section> |
94 | <h2>Carbohydrate Marketing Claims</h2> |
95 | <p>You might have seen terms like "net carbs" or “glycemic index” on some food packages.<p> |
96 | <p>Always check the <u>total carbohydrates</u> on the Nutrition Facts label first.</p> |
97 | </section> |
98 | |
99 | <footer> |
100 | <p>Written by: <em>American Diabetes Association</footer> |
101 | </body> |
