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Have you ever noticed that every edible thing in a grocery store has a nutrition label? Whether it’s on the back, front, bottom, or top, it has a label. What exactly is the need for a label if you’ve been getting the same pasta for years? The nutrition label breaks down essential facts about the food, including calories, carbs, fat, fiber, protein, and specific vitamins the food may contain.
When looking at a nutrition label, focus on the important notes. At the top of the label are the number of servings in the package and the serving size. The serving size is essential if you are counting calories and want to be in a caloric deficit (losing weight) or caloric surplus (gaining weight).
The calories on a label will always have the biggest and boldest font. Font size can be deceptive for people who don’t read the labels carefully. The calories that are in bold on the label are PER SERVING. Calories per serving can mislead people into thinking a food is low calorie when, if not portioned correctly, it can quickly become unhealthy.
The next section on the label goes into macronutrients: fats, carbs, and proteins. Sodium, sugar, and cholesterol are also in this section.
When it comes down to basic nutrition for health and wellness, the words “protein, carbs, and fats” are familiar. These are called macronutrients that have a specific caloric value. Carbs and proteins have 4 calories per gram, while fats have 9 calories per gram.
The macronutrients will always sit in the middle column of the label. The macronutrients are essential because most diets or guided regimens will focus on those and limit the number of calories per day. For example, if you are doing a high-protein diet, then the focus will be on foods that are high in protein for serving.
Then generally, under that middle portion follows a thick, bold line and under that is where you will find the vitamins. Vitamins play a significant role in keeping the body strong and healthy. Vitamins’ added benefits include improved energy levels, mood, and maintained muscle strength.
The smallest text is the footnote saying that the label is based on 2,000 calories a day. 2,000 calories per day are considered a healthy number of calories to intake if you have no regimen you are currently following.
Nutrition labels are essential, even if it is on the same food you get every time you go to the grocery store. Looking at the labels going forward could help you on your fitness journey or can aid in making you feel better going forward.
