The Nitty-Gritty of the Nutrition Facts Panel

Every one of us should be knowledgeable enough to read the Nutrition Facts Panel. Below is a quick know-how guide to read the panel.
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Start Reading from the Serving Size

• Look for both the number of servings in the package and the serving size (the quantity of food in the package consumed at a time).  
• Compare your portion size (the amount you eat) to the serving size listed on the panel. If the serving size states one cup and you consume twice the quantity, then you would be adding up twice the calories, fats and other nutrients listed on the label.

Count your Calories Before Consuming

• Check out the number of calories you would gain for a single serving consumed. Be sure to cut back on the calories by reducing your serving size if you are watching your weight.​​

An Overview of the Nutrition Facts Panel

Percent Daily Values can be your Best Guide
Use percent Daily Values (DV) to help evaluate how a food type fits into your daily meal plan.

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
• Percent DV are for the entire day, not just one meal or snack.
• Sometimes you may require a little more or a little less than the 2,000 calories you consume daily. Also for some nutrients you may need a little more or a little less than the 100 percent DV.

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The High and Low of Daily Values

• Any ingredient contributing to 5% or less of the total daily values is low. Saturated fat, trans fat, cholesterol and sodium should be present in this range.
• High is 20 percent or more. Aim high in vitamins, minerals and fibre.

Minimalize your Intake of the Three ‘S’ Ingredients
Minimalize your risk for chronic diseases with eating negligible amounts of saturated fat, added sugars and sodium.

• Saturated fat and trans fat can increase the risk of heart diseases while sodium can elevate blood pressure levels.
• Increased sugar consumption can bring in empty calories without much nutrient value.
• Aim for low percentage DV of these nutrients.​

Go Sober on Sodium, Sugar and Saturated Fat

Pick Foods Rich in Vitamins, Minerals and Fibre

• Include foods rich in fibre, potassium, vitamin D, calcium and iron to maintain a healthy body and to reduce the risk of diseases like osteoporosis and anaemia. The website www.firsteatright.com has a prudent list of foods rich in these nutrients.
• Fruits and vegetables are great sources of these nutrients mentioned above.
• Remember to aim for high percentage DV of these nutrients.​​

Additional Nutrients
Additional to knowing about calories you should also be aware of the other nutrients on the Nutrition Facts Panel:​

Balance Carb and Protein Intake

Corn Syrup: A Refined Source of Sugar

• Protein
  A percentage Daily Value for protein is not required on the label. Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, peanut butter, seeds and soy products.
• Carbohydrates
  Carbohydrates are required to supply you with energy. These can be sugars, starches or fibre. Choose to eat healthy carbohydrates as in whole-grain breads, cereals, rice, pasta, fruits and vegetables.
•  Sugars
  ​Sugars, a carbohydrate, occur naturally as in fruit juices (fructose) or come from refined sources like table sugar (sucrose) or corn syrup. These added sugars are to be listed on the Nutrition Facts Label from 2018. Dietary regulations urge people to restrict sugar intake to less than 10% of daily calorie needs from added sugars.

Quick Scan the Ingredient List
Foods made from more than one ingredient must have an ingredient list on the label. Ingredients are always listed in descending order by weight starting with the ones having the highest calories or grams. This is helpful for those with food sensitivities, for those who wish to avoid pork or shellfish, for people who wish to limit added sugars or for vegetarian people.