How to Read a Nutrition Facts Label | A Simple Guide

Navigating the grocery store aisles can be overwhelming, especially when you're committed to choosing healthy, organic products. One of the most valuable tools you have is the FDA Nutrition Facts label. This standardized label provides essential information about the ingredients and nutritional value of the foods you buy. In this blog post, we'll break down the key elements of the Nutrition Facts label and offer tips for making informed choices at Cozy Farm.

Understanding Serving Size

Start Here: The first thing to look at is the serving size and the number of servings per container. This information tells you how much of the product constitutes a single serving and how many servings the package contains.
Realistic Portions: Pay attention to whether the serving size aligns with the amount you typically consume. Sometimes the serving size may be smaller than you expect, leading to underestimating your calorie and nutrient intake. For example, a bag of chips might list a serving size of 1 ounce, but if you usually eat half the bag, you're consuming multiple servings.

Calories: The Energy Factor

Energy In, Energy Out: Calories are a measure of the energy your body derives from food. Understanding how many calories are in a serving helps you manage your overall energy intake.
Your Daily Needs: Keep in mind that everyone's calorie needs are different. Factors like age, activity level, and health goals all play a role. Use our free calorie calculator at Cozy Farm to estimate your personalized needs.

Macronutrients: The Building Blocks

Total Fat: This includes all types of fat: saturated, unsaturated, and trans fat. Focus on choosing products with more healthy unsaturated fats found in foods like nuts, seeds, and avocados. Limit saturated and trans fats as much as possible.
Cholesterol: This waxy substance is found in animal products. High levels of LDL cholesterol ("bad cholesterol") can increase your risk of heart disease. Monitor your intake, especially if you have health concerns.
Sodium: Too much sodium can contribute to high blood pressure. The American Heart Association recommends limiting sodium intake to less than 2,300 mg per day. Look for low-sodium options, especially in processed foods like canned soups and frozen meals.
Total Carbohydrates: This includes dietary fiber, sugars, and added sugars. Fiber is crucial for digestion and promotes healthy gut bacteria. Opt for whole-grain sources of carbohydrates whenever possible, such as brown rice or whole-wheat bread.
Dietary Fiber: Fiber helps you feel full, aids in digestion, and may lower your risk of chronic diseases. Aim to include plenty of fiber-rich foods in your diet like fruits, vegetables, and whole grains.
Total Sugars: This includes both naturally occurring sugars (like those in fruit) and added sugars (those added during processing). The FDA recommends limiting added sugars to less than 10% of your daily calories. Be mindful of hidden added sugars in foods like flavored yogurt and granola bars.
Protein: Protein is essential for building and repairing tissues. Choose lean protein sources like beans, lentils, fish, and poultry.

Vitamins and Minerals: The Micronutrients

Essential Nutrients: This section lists important vitamins and minerals like Vitamin D, calcium, iron, and potassium. Look for products that are good sources of the nutrients you may need more of. For example, if you're concerned about calcium intake, choose a fortified non-dairy milk.
Percent Daily Value (% DV): This tells you how much of a particular nutrient a serving of the food provides in relation to the recommended daily intake. Use this to quickly assess whether a product is high or low in specific nutrients.

The Ingredient List: What's Inside Matters

Order is Key: Ingredients are listed in order of predominance by weight. The first ingredient is the most abundant, and so on.
Simple is Better: Opt for products with short, recognizable ingredient lists. Avoid items with numerous artificial additives, preservatives, and highly processed ingredients.
Organic First: At Cozy Farm, we prioritize organic ingredients. Look for the USDA Organic seal to ensure the product meets strict organic standards.

An Example of FDA Nutritional Label

The label has the following information:

Serving size: 2/3 cup (55g). There are 8 servings per container.
Calories: 230 per serving.
Fat: Total fat is 8g per serving, which is 10% of the Daily Value (DV). Saturated fat is 1.5g per serving, which is 5% of the DV. Trans fat is 0g per serving.
Carbohydrates: Total carbohydrates are 37g per serving, which is 12% of the DV. Dietary fiber is 4g per serving, which is 14% of the DV. Sugars are 12g per serving, which includes 10g of added sugars.
Protein: 3g per serving.
Vitamins: Vitamin A is 10% of the DV and Vitamin C is 8% of the DV.
Sodium: 160mg per serving, which is 7% of the DV.