Fitness Nutrition

How to Follow a Healthy Diet by Reading Nutrition Labels

How to follow a healthy diet by reading nutrition business trying to eat healthy but confused about what to avoid nutrition labels can help you make smart food choices you will need patience and some math skills step 1 look at the serving size all numbers on the nutrition label refer to a single serving you might discover that what you consider a light snack is actually meant to feed 4 keep in mind that the calories per serving generally don’t include additional ingredients you may need to prepare the item in step 2 look at the line marked calories limit foods whose calories from fat make up more than a third of the total step 3 check out the total fat section it tells you the number of fat grams in a serving plus the breakdown of the kinds of fat avoid foods that contain trans fats and whose percent daily value of saturated fats is higher than 20% percent daily value is based on a daily intake of 2,000 calories growing teenagers and athletes often consume more while women and older people sometimes consume less step 4 check the cholesterol number steer clear of a percent daily value higher than 20 step 5 take stock of the sodium number the average American ingest thirty five hundred milligrams of sodium per day eleven hundred more than the recommended limit putting them at risk of developing high blood pressure and seventy-five percent of that sodium comes from processed foods foods labeled healthy cannot exceed 360 milligrams of sodium per serving step 6 look at the sugar content aim for foods that have less than 5 grams of sugar per serving step 7 scan the list of ingredients foods are listed in order of quantity so those first couple of items should be basic staples and whole foods look for a short list not a laundry list of chemicals you can either identify nor pronounce which indicates a highly processed food step 8 look for the good stuff at least two grams of fiber per serving and respectable percentages 20% or more of vitamins and minerals did you know the word enriched can be deceiving it indicates a food that lost many of its original nutrients from being processed