How To Read Food Labels 101: The Basics

Good Morning!

There are certain key things you need to be aware of when looking at a food label.

  1. *Percent Daily values are based on a 2,000 diet.* you see this on every food item..simply meaning the assumption is the amount of calories per day you eat is 2000, if it’s less or more than 2000 the percents will change, but you at least get an approximation.

–          5% is low && 20% is high.

  1. Your Macronutrients are essential to your growth & development, they are required in large amount. They include carbohydrates, proteins & fats.

I went on the Krispy Kreme website and made a label. This is for 3 glazed donut holes, one serving.

Start at the top, find out what is one serving-do you want to half it? do you want to double it? How many calories are in just one serving?

Limited the nutrients listed in red.

Depending on your goal and what type it is, be mindful of the carbs. For instance this is 25 grams of bad carbs.

Keep watch of sugar. Sugar that is not natural, such as this sugar in a doughnut is not good for the body.

Fiber (not added) is good, you need fiber in your diet.

Food Label For Three Glazed Doughnut Holes

Nutrition Facts

Serving Size: 3 Doughnuts

Calories: 220                         Calories from Fat: 120
                                            % Daily value
Total Fat: 13g                        20%
  Saturated Fat: 4g                 18%
Cholesterol: 10mg                   4%
Sodium: 170mg                       7%
Carbohydrate: 25g                   8%
Sugar: 16 g                             —
Protein: 2 g                             —

This is just a basic overview, keep in mind some of these points when going food shopping, especially when mindlessly snacking because calories can quickly add up and you don’t even realize it.

Have a good day!

Get There!



5 thoughts on “How To Read Food Labels 101: The Basics

  1. janeanedavis

    This is a nice intro to food labels. When I really began paying attention to them and saw what a serving actually is versus what I was eating, I was amazed.


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