Food Labels 101

 

Are you unsure what it all means when you look at a food label? Nutrition labels can be a great tool for managing a heart healthy diet, which makes it very important that you understand what you’re looking at when you read a label.

Nutrition labels are based on a daily 2,000 calorie diet. Depending on your age, gender and activity level, you may need to consume more or less than 2,000 calories per day, so keep this in mind when viewing each label.

Serving Size: Tells you how much counts as one serving.

Many packages contain more than one serving — always check!

Total Calories: The calories listed are per serving, not for the whole package. Cholesterol: Found mostly in animal products like meat, dairy, and eggs.

Lower cholesterol foods support heart health and help reduce the risk of clogged arteries.

Fats – Saturated & Trans: Saturated fats should be limited, while trans fats should be avoided completely.

Look for foods with healthy fats like nuts, seeds, avocado, and olive oil.

Sodium (Salt): Too much sodium can increase blood pressure and heart disease risk.

Look for labels with 140 mg of sodium or less per serving for a low-sodium choice.

Total Carbohydrates (Fiber & Sugar): Fiber is great for digestion and heart health. Added sugars provide extra calories without nutrition. Protein: Essential for building muscles, bones, and overall health.

Choose lean protein sources like chicken, fish, beans, and nuts over processed meats.

Vitamins & Nutrients: Key vitamins and minerals support your body’s daily functions.

Look for foods rich in calcium, iron, potassium, and Vitamin D — nutrients many people don’t get enough of.

FOR MORE INFORMATION ON FOOD LABELS, VISIT:

www.pennmedicine.org/updates/blogs/heart-and-vascular-blog/2018/january/food-labels-101