Are you one of those people that smacks their lips and rolls their eyes when you see a curious dieter taking a look at nutrition labels at the grocery store? Do you think to yourself, what could they possibly be look for?

 {Knowing what this means can help you achieve weight loss success!}

If you’re nodding your head because you recognize yourself in those statements, you’re in need of more information about how to read nutrition labels. Keep reading to find out what you need to know about reading nutrition labels.

Nutrition Label Terms

The first thing you need to know about nutrition labels is what some of the terms mean. This will help you understand the numbers in the nutrition chart so you can implement them in your diet properly.

Daily Value %: The recommended daily value percentage found on nutrition labels is based on a 2,000 calorie a day diet, which means if you consume more or less than this these numbers will change. But it is important for you to know that the percentage located in the right-hand column is based on a 2,000 calorie a day diet.

This is one of the reasons calories are so important to weight loss. It’s not just calories, but also the essential nutrients your body needs to function properly.

Near the bottom of nutrition labels you’ll find a break down based on 2,000 and 2,500 calorie diets, so you can tailor intake based on your daily calorie intake, or at least an estimation of your caloric intake.

Serving Size: The serving size is the trickiest part of the nutrition label because when it comes to food stuffs like soda, chips and cookies we assume (to our own detriment) that one package equals one serving. Paying attention to the serving size is important because the remainder of the numbers contained within the nutrition label are based on a serving size—not necessarily the entire package or container.

Servings Per Container: If you’re not sure exactly how much of a package makes up a serving, take a look at the servings per container. This will let you know exactly how many servings you should get from a package. According to the Food and Drug Administration (FDA) the serving sizes are set in a standard size so that you can easily compare similar foods to find the best nutritional value for your diet.

Calories From Fat: This is a very important part of understanding nutrition labels because the calories from fat let you know exactly how much of the calories you consume come from fat. Limiting the fat you consume in one of the essential steps in successful weight loss.

This number is also important because it lets you know just how important it is to adhere to serving sizes. If you eat 2 servings then you’re getting double the amount of fat, which you know contributes to the storing of fat all around your body.

What to Watch Out For

When it comes to the things you need to know about nutrition labels the first items listed after calorie count and serving size are significant. The fat, cholesterol and sodium found in any food are nutrients you really need to limit in your diet, so paying attention to these numbers can improve your weight loss efforts.

According to the FDA, eating too much saturated fat, sodium and even cholesterol can increase your chances of becoming obese and getting obesity related illnesses.

{Watch out for the nutrients in yellow to keep weight loss under control.}

While there are no magic numbers, it is important to keep these nutrients as low as possible. This means you should watch out for foods that provide you with more than 10% of your recommended daily value of these nutrients in just one serving. By limiting your intake per serving you don’t have to count every gram throughout the day.

Get More Of These Nutrients

When you make an effort to lose weight and live an overall healthier lifestyle, it requires more than counting calories and keeping your fat, cholesterol and sodium intake low. It also requires that you get enough of the good nutrients that can improve your health and foster weight loss.

When you look at a nutrition label, the nutrients you want to make sure you get more of, which can mean increasing your intake of these nutrients include; Iron, Vitamins A & C, dietary fiber and calcium.

Finding the nutrition information for fresh fruits and vegetables is difficult as they don’t come in neat little packages, but check out our calories page for nutrition information for your favorite fruits and vegetables.

Protein

On average, adult men and women should have between 46 and 56 grams of protein each day, according to the Institute of Medicine. The intake of protein will be higher for pregnant or lactating women and lower for children, which is why nutrition labels rarely list a daily value percentage for protein.

However, most of us consume too much protein, which means you should decrease your protein intake each day as many foods aside from meat contain a significant amount of protein, including some dairy foods.

Sugars

This is one of the most difficult parts of the nutrition label to interpret. Sugar is another nutrient where no recommended daily percentage is documented and that is because there is a difference. For example, looking at banana nutrition facts one might assume that you should avoid bananas when in fact those are natural sugars.

When you’re not sure if a product has good, natural sugar or artificial sugar, look at the ingredients section of the nutrition label. This is a good way to compare similar food items before making a choice. Natural sugars found in food should be limited, but are far healthier than artificial sweeteners and high fructose corn syrup. The ingredients section will give you a better idea of what types of sugars your food contains.

The ingredient section is also helpful when determine if an item is actually made from 100% whole wheat or simply made from unbleached wheat flour. Small clues like this can help you improve your diet for successful weight loss.

Now that you have greater knowledge of nutrition labels you can make healthier decisions on your next shopping trip.

Having trouble reducing your fat and cholesterol intake? Read our review of Eat Stop Eat to find out how intermittent fasting can help!