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