Serving size

It’s very important to start with the serving size and the servings per container. Many products might try to advertise their products by saying only 100 calories per serving, but the package sometimes contains more than 1 serving. After researching many products we noticed that one of markets that is most guilt of this is beverage companies. As an example we decided to use monster energy drink, this one can of energy drink has two serving size, which can be misleading for some consumers.

monster

Source: http://foodwallpaper.info/monster-energy-drink-nutrition-facts/

Amount per serving

Next is amount per serving, if you have 1.5 servings per bottle you would multiply the calories per serving by 1.5. The same goes for fat, cholesterol, sodium, carbs and protein. Calories from fat, are all the calories that are derived from fat. Every gram of fat provides 9 calories, while every gram of protein and carbohydrate provide 4 calories. A gram of alcohol provides 9 calories each.

% DV or percent daily value

The % DV sections tells you the percent of each nutrient in a single serving based on a 2000 calorie a day diet. The percentage is also in terms of the daily recommended amount. It’s important to understand that the daily recommended amount may be higher or lower depending on your calorie needs. For example, the daily amount recommended of calories per day would be different for a 130 pound women than it would be for a 200 pound man. The nutrients in the bottom, such as vitamin A and calcium, are also based off of a 2000 calorie diet.

Ingredient list

ingredient

Source: http://www.miscfinds4u.com/blog/2011/02/17/new-cinnamon-burst-cheerios-review-and-giveaway/

The ingredient list is pretty simple to understand, it’s a list of all the ingredients that are inside the product. The list does have a couple of tricks that are not shown on the label. The ingredients are shown in order of the quantity of that ingredient in the product. So the first ingredient listed is the one with the most concentration in the product, and the last one listed is the one with least concentration in the product. So if you buy an orange juice bottle, and orange juice is listed second after water, you know you are buying a diluted product. Make sure to check the ingredient list for any ingredients you may be allergic too. Some companies produce different products with the same machinery, so when you see “may contain peanuts” on the bottom of a label, this is the reason.

 a food claims to be…It means that one serving of the product contains…
Calorie freeLess than 5 calories
Sugar freeLess than 0.5 grams of sugar
Understanding Fat Claims
If a food claims to be…It means that one serving of the product contains…
Fat freeLess than 0.5 grams of fat
Low fat3 grams of fat or less
Reduced fat or less fatAt least 25 percent less fat than the regular product
Low in saturated fat1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat
LeanLess than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra leanLess than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol
Light (lite)At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product
Understanding Cholesterol Claims
If a food claims to be…It means that one serving of the product contains…
Cholesterol freeLess than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterolAt least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat
Understanding Sodium Claims
If a food claims to be…It means that one serving of the product contains…
Sodium free or no sodiumLess than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium35 milligrams or less of sodium
Low sodium140 milligrams or less of sodium
Reduced or less sodiumAt least 25 percent less sodium than the regular product
Understanding Fiber Claims
If a food claims to be…It means that one serving of the product contains…
High fiber5 grams or more of fiber
Good source of fiber2.5 to 4.9 grams of fiber

source: heart.org