How to read a food label
By Susan Rogers Sentinel Guest Writer

At first glance; the numbers and percentages on the Nutrition Facts food label may look intimidating. But as you become more familiar with its format; you'll see how the label can help you compare products for nutritional value.

First of all; you must look at the serving size. Some food products have more than one serving per package. Also; do a reality check to see how the listed serving size compares with how much of the food you usually eat. The calories listed show the amount of energy in one serving of the food.

The label also shows how many calories come from fat. Divide the total calories into the calories from fat. A person should consume 30% or less fat per day. Next on the food label is your total fat. This is the saturated; trans; polyunsaturated and monounsaturated fat content per serving. To figure the amount of fat grams you should be eating per day; estimate how many calories you consume each day and multiply by .30 (30%) Divide that number by 9 to figure grams of fat.

Saturated fat raises cholesterol level more than anything else in the diet. Less than 10% of daily calories should come from saturated fat sources. Unsaturated fat such as monounsaturated fat has been shown to reduce LDL cholesterol. Polyunsaturated fat has been shown to decrease blood pressure; cholesterol; triglycerides and blood clotting. Again you should consume less than 30% fat per day but unsaturated fat is healthier for you.

Next on the label is cholesterol. The American Heart Association recommends that no more than 300 mg of cholesterol be consumed per day. Sodium; total carbs; and dietary fiber are the next three on the list.. If you look at the list on the bottom of the nutrition label; you will find how much of these nutrients you should be getting per day.Think of 2000 calories per day as a reference point. The label states 2400 mg of sodium per day as the guideline. Consuming less than 1500 mg of sodium per day is a healthier choice. As for the sugar content; I tell my clients; any food with more than 6 grams of sugar per serving is not healthy for you. If you want to maintain a healthy weight and feel better; try to limit your sugar intake. Especially refined sugar. To determine the amount of protein; which is the next listing; that should be in your diet per day; calculate your weight in kilograms;( body weight in pounds x .45 = body weight in kilograms) multiply weight in kgs by 0.8. This will give you the grams of protein you should consume per day. The last on the list are the vitamins and minerals. You should get more of these nutrients along with dietary fiber each day and limit total fat; saturated fat; trans fat; cholesterol and sodium. If you have any questions pertaining to this article; please contact Susan Rogers Certified Personal Trainer 706- 896-6842.