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Nutrition Labels Decoded

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Nutrition label 101: Tips for Interpreting Nutrition Facts Labels


  • Always note serving sizes: While a food or beverage may seem like a good nutritional fit, the first thing to notice should always be the serving size. Watch out because if you read that a serving contains 100 calories, for instance, that may be for 8 ounces of a juice beverage and the container may hold 16 ounces.
  • Be aware of unhealthy contents: If looking to limit fat, sodium and sugar, pay close attention to these call outs on the label. Some foods might deliver more than your daily limit for sodium! Remember that trans fat should be avoided completely.
  • Look for the good stuff: A healthy diet consists of vitamins and nutrients which nutrition labels also spell out. Go for foods that are good sources of the good guys - dietary fiber, vitamins A and C, calcium, iron and potassium.
  • Don't be fooled by healthy looks: While package design may illustrate people engaging in healthful activities, pretty farm scenes and adorned with "healthy" words, note that the FDA does not regulate the use of creative brand names. As always, it is the nutrition facts label where a consumer can see what's really inside.

(Mother reading label) Photo courtesy of Getty Images
Compliments Of:Center for Food Integrity




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General Cooking Tip:

Keep your recipes organized. Nothing is more frustrating when you’re ready to start cooking then not being able to find your recipe. Keep things organized by finding a system for filing your recipes that you can keep close at hand in the kitchen. A great option is to buy one of those photo albums where you peel back a plastic sheet and underneath is a sticky surface. This makes recipes easy to find and at any time you can remove or replace them!

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