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Label Reading
by Clinton Walker III
Total calories
Cholesterol
Sugars
Calcium
Calories from fat
Dietary fiber
Protein
Iron
Total fat
Sodium
Vitamin A
Saturated fat
Total Carbohydrates
Vitamin C
When reading labels:
1. Look carefully at the serving size. If your normal serving size is more or less than the serving listed, youll need to adjust when considering the amount of fat(or carbohydrates, or proteins) in the product.
2. Look at the calories from fat. Figure the percent of calories coming from fat by dividing the total calories into the calories from fat . Figure the percent of calores coming from fat by dividing the total calories into the calories from fat (in the example above: 36/120 = 30%
3.Look at the grams of fat in the food and consider how this food fits into your total daily fat gram allotment.
4.The percentage (%) daily value can be confusing for some clients. It measures the amount of the particular nutrient in the food (e.g.,fat) against the amount of that nutrient an average person is supposed to have in one day. So, if you consume a 2,000 calorie per day diet, 30% fat is 600 calories from fat or about 65-66 grams of fat (see bottom of label). A serving of six cookies nets four grams of fat which is 6% of the 66 total grams of fat you are allowed per day.
5.On the bottom of each label is a little nutrition lesson.
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. Viist my website at http://www.makeoverfitness.com for more information.
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