In 1993, the FDA began regulations on the “Nutrition Information Per Serving” panel that appeared on the back of most store-bought food products. The FDA insisted that all processed foods must have accurate nutrition information somewhere on the package. By 1994, the information per serving label became the “ Nutrition Facts” label.
On the label, it instructs the consumer on how much to eat at a given time, as well as the total number of servings available in the entire container. Americans need to read the nutrition label because our collective waistlines are growing by the minute. Many experts agree that America’s obesity problem is due to portion control. We have expanded plates and exaggerated orders at local fast food restaurants. This label is a great tool because it can prevent overeating. In a way, the label acts as your own personal dietician!
How it works
According to the FDA website, the label is meant for the consumer to read in sequential order. It should be read as follows:
- Serving size/servings per container
- Amount per serving
- Nutrients that should be limited (e.g. cholesterol, sodium, fat, etc.)
- Nutrients that should be increased (e.g. Vitamins and minerals)
- Percentage of the daily value
- Additional caloric and diet information
It is very interesting how the label is put together. The nutrients that may be harmful to you, in excess, are listed first, while the nutrients that are supposedly good for you are closer to the bottom.
The new information consisted of both regulatory, involuntary, and voluntary information. The regulatory information includes total fat and calories, calories from fat, sodium, and total carbohydrates. Voluntary information includes potassium, searic acid, and fibers. The information on the panel is expressed in bold (involuntary) and normal print (voluntary). Vitamin information is usually printed in the middle. It breaks down the percentage of the natural vitamins found in the product.
Lose weight
Knowing correct portions will keep you knowledgeable and slimmer. If you keep eyeing that pack of cupcakes your loved one left on the table for you, turn the package over and inspect the nutrition information. If a serving size is two cupcakes, have only one. If you eat less than the serving size on high-calorie snacks, you may find yourself losing weight anyway. You do the math.
There are also low-calorie snacks available if you don’t want to be tempted. Many people give chocolate a bad rap, but there are plenty of low-calorie offerings. If you are a chocoholic, here are some treats that you can eat — guilt free (but watch those portions!).
- Fudge bars
- Tootsie rolls
- Peppermint Patties
- Dark chocolate
What about fast food?
Unfortunately, fast food products don’t have to adhere to FDA nutrition facts guidelines. Many of us are oblivious as to how much we consume at these restaurants. Fortunately, there are many people who are doing detective work on our behalf. One such source is
Fatcalories.com (The Fast Food Nutrition Explorer), a tool that allows the consumer to look up dozens of food items from various fast-food chains.
With this nutrition facts information, you can hopefully eat guilt-free!
By Michelle Presbury