Taking Charge of Your Health

Hello everybody. Dr. Bryan Dzvonick
here. In this video I am going to show you how to read Nutrition Facts labels
on packaged foods. Enjoy! Nutrition Facts labels are very helpful because they
show you the servings, calories, percent daily value of nutrients, the absolute
amount of nutrients, and the ingredients that are in the product. With this
information you can be a more informed consumer and it’s easier to compare one
product versus another product so that you can make better decisions for the
food that you eat and the food that you feed your family. The first thing you
want to look at is the serving size and how many servings there are in a package.
For example, this package of sardines says that there is one serving per
container and that’s about a half a cup of drained sardines. This package of raw
almonds has 28 servings per container and each serving is a quarter cup.
Serving size is based on the average amount of a product that is eaten in one
sitting. It’s so convenient having the serving size listed right on the package. Imagine having to look up every single thing while you’re grocery shopping. [Calories] The next section shows you how many calories there are per serving. So in the sardine
example, there were 200 calories per serving. This is very helpful if you’re a
person who is trying to keep track of their calorie intake whether you’re
trying to gain weight or lose weight. A good number of calories per serving to
aim for is about 100 to 200 calories. anything above 400 calories per serving
is considered a high calorie food. With that said, manufacturers try to keep
their calories per serving below 400. Take a look at these enchiladas.
In this package, which is really the size of one meal, there’s two enchiladas. Each
one is 240 calories. Now the manufacturer has chosen to count one serving as one
enchilada but most people will eat the whole
package so when you’re reading the label you need to be very careful that you’re
knowing how many calories there are per serving and know what a serving size is.
So in this case it’s 240 calories per one enchilada. So if you’re trying to
lose weight you have to be real careful whenever you read these labels and know exactly what a serving size is and how many calories is in the serving. [% Daily Value (% DV) & Nutrients] The
percent daily value is based on a 2,000 calorie per day diet. So if this is you
and you eat a quarter cup of raw almonds you’re getting 15% of your daily value
of fat. Most people don’t eat a 2,000 per day calorie diet so use this percent
daily value as a rough estimate whenever making your decisions. In general, a
percent daily value that is below five percent is considered low and one that
is above 20 percent is considered high. I prefer to look at the absolute values of
nutrients that way you know exactly how much of a particular nutrient you’re
getting in a serving of that food. For example, one serving of raw almonds has
12 grams of fats. Many diet programs have you look at and count your actual
grams so this can be a very very helpful tool for you. [Ingredients] Although technically not
part of the Nutrition Facts label a product containing more than one
ingredient must have their ingredients listed and the ingredients are listed in
descending order by weight. So for example in this jar of salsa
the first ingredient listed is organic diced tomatoes and the last ingredient
listed is organic black pepper so we know by looking at this that the most
abundant ingredient is the one that is listed first which is the diced organic
tomatoes. I like seeing exactly what’s in my food and I encourage all of you to read the ingredient list all the time especially
if you have food allergies or food sensitivities. [Bonus Info] Here’s a few other things
about Nutrition Facts labels that may be helpful for you. Number 1: new
regulations in the United States require that manufacturers list specific
vitamins and minerals in their product and these have recently been updated so
the new updates require that manufacturers list vitamin D, potassium,
calcium, and iron on all of their product labels. Some manufacturers go above and
beyond the call of duty for marketing reasons and they will list other
vitamins and minerals on their products as well. Number 2: if you’re on a diet
that requires you to count a certain nutrient for example counting carbs you
want to make sure that you subtract the fiber so in this example of granola we
can see that the total carbohydrates is 19 grams and the amount
of fiber in the product is 2 grams. So in order to determine the actual amount of
total carbohydrates you need to subtract 2 from 19 which gives you a total of 17
grams of total carbohydrates so for those of you who didn’t know this you
may have been cutting yourself short for a while and not allowing yourself to
have the amount of carbohydrates that you actually are allowed to have. And
number 3: the product label must show the amount of sugar that is added to the
product and this is another one of the new regulations that have been required
on the labels which is a total win for consumers because people are wising up
nowadays to how much of an impact added sugars have on our diets. So for those of
you who are really keeping track of your health make sure whenever you look at
the labels that you’re checking out the amount of sugar that is added to the
product. And that’s it. Now that you know how to read the Nutrition Facts labels I
hope that this motivates you to actually read the labels so that you can see what
you’re putting into your body and what you’re feeding
your family. If you liked this video consider giving it a thumbs up. If you
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in the next one!

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