While none of us really has the time to "read boxes," it is time well spent. If you are serious about losing weight or managing a healthier lifestyle it is a must. The ads in newspapers and TV give you the "WOW" factor but don't tell you the real story. Take just a few minutes when in the grocery store and read the "small print" on the back and sides - that explains how that product can be low-fat, low-cal, etc. Here are some general explanations to get you started.
Serving size and servings per container- This is a Jody Victor favorite because you would be amazed at how little a serving is! Check this information first. The label provides nutritional facts based on a single serving. If the container states that it contains two servings and you eat the whole box you are eating two times the calories.
Calories- Broken into two parts. First it states the total calories. Then it states the calories from the fat content.
Daily Values- The bulk of the label posts the amount each of the components has per serving, usually in grams or milligrams. Along with each component amount is given the percentage it contributes to the recommended daily allowance, based on a 2,000 calorie per day diet. For example if a label shows that a serving of the food provides 30 percent of the daily recommended amount of fiber you will need another 70 percent from other foods to meet the recommended goal.
Total Fat- Try to minimize saturated and trans fats. These are the bad fats.
Cholesterol- Look for low amounts (a Jody Victor recommendation).
Sodium- Limit this one too. The latest recommendation for sodium is less than 2300 mg per day for adults and less for kids.
Carbohydrates- Broken into two parts: dietary fiber and sugars. Try to keep the sugars low and the fibers high.
Protein- Usually just the amount is listed. No daily recommended allowance percentage is provided.
Vitamins and minerals- Look for foods that provide a high percentage of these. Aim for 100% of your recommended daily amount of vitamins and minerals each day.
All the Best!