Understanding Food LabelsAs previously discussed in various articles located under the Getting Started section of our website, there are seven fundamental key fitness components that are necessary to achieve good overall health, fitness and mental well-being. The seven key primary fitness components are as follows:
Achieving each of the seven key components listed above is paramount to good health. Physical fitness is required to maintain a healthy cardiovascular system, maintain a healthy level of lean muscle mass, minimize bone density loss, ward off disease, and realize a whole host of additional health benefits. Physical and mental rest, relaxation and sleep are required as there are several bodily functions that take place while the body is at rest. A healthy nutritional diet is required as well, as it is the mechanism that supplies the human body with the appropriate fuel to perform all of bodily functions. For example, calcium is responsible for regulating the passage of nutrients into and out of each and every cell in the human body. The intent of this article is to discuss the importance of understanding the information listed on the food labels of all food products. Content Requirements for Food LabelsIn 1990, the Nutrition Labeling and Education Act became law. The USDA and the FDA designed the content requirements for food labels to assist consumers in better understanding the nutritional value of each packaged food item that is sold for consumption. As defined by the Nutrition Labeling and Education Act, all food labels must contain the following information:
NOTE:
Macronutrients Per ServingHence, based on the information located on the food label above, Table #1 depicts the percentages of each macronutrient present in one serving.
Table #1: Percentage of each macronutrient present in one serving from Food Label NOTE:
While there are varying opinions on the healthiest ratio of calories derived from carbohydrates, fat and protein, one of the most agreed-upon ratios within the medical field is 40%-30%-30%, respectively. In other words, 40% of an individual’s daily caloric intake should come from carbohydrates, 30% from fat and 30% from protein. Table #2, based on a total daily caloric intake of 2,000 calories, depicts the number of calories derived from carbohydrates, fat and protein. In addition, Table #2 contains the associated number of grams of each nutrient category based on the 40%-30%-30% ratio.
Table #2: Number of calories and grams of each macronutrient based on a 2,000 calorie diet at a ratio of 40%-30%-30% % Daily ValuesThe % Daily Values section provides an estimate of the percentage of total nutrients that one serving of the specific food type will provide. Using the data from Table #1, coupled with the assumption that the average daily caloric intake for an individual is 2,000 calories, one serving of the food listed on the food label would provide 3% of the recommended daily intake of fat (2 grams out of a total of 66.67 grams allowed), 17% of the recommended daily intake of carbohydrates (15 grams out of a total of 200 grams allowed) and 1% of the recommended daily intake of protein (2 grams out of a total of 150 grams allowed). The Food and Drug Administration (FDA) has defined guidelines relative to specific claims and descriptive terms that a manufacturer may place on their food labels to promote their products. Table #3 depicts the various labels that a manufacturer may include on their products when they meet any of the conditions listed in the first column.
Table #3: Manufacturer food label claim and description requirements ConclusionBy taking the time to read food labels, you will have a better understanding of what types of macronutrients you are consuming, the percentage of each macronutrient per serving, the ratio of carbohydrates to fat to protein, and the total number of calories consumed per serving. Individuals looking to lose weight can utilize this information to moderate their daily food consumption and actively decrease their fat intake. In addition, an individual can calculate their total caloric intake and compare it to their basal metabolic rate (BMR) to ensure that the number of calories they are consuming on a daily basis is lower than their BMR. By having a good understanding of how to read and interpret food labels, you will have an additional tool to assist you in ensuring that you are consuming healthy and nutritious foods that will support good health and fitness. In addition, by knowing the exact macronutrient quantities in the foods you consume, you can adjust your eating habits to improve your overall probability of successfully obtaining your weight loss goals. |