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How to Read a Nutrition Facts Label

Solving the Ninth Mystery of the World

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  • I know that the FDA allows companies to round the numbers up. What I dont understand is how if you plug in the numbers on some products and do the math (Fatx9)+(Carbx4)+(Proteinx4)=Calories how it can be so far off the mark some times. Or how Truvia is SUPPOSED to be ZERO calories, but it had 3 Carbs. 3x4=12 Calories .. so how is this a Zero Calorie product?!
  • Thank you for the information the lables are confusing, the fact that I have to do math every time I buy something from the store is frustrating and hard for me to keep my diet in line some times I just want to buy my food without the pop quiz. lol This of course leads to my only looking at cal per serving and some bad choices.

    I find the easiest way is fresh food, no cans or packages back to the basic that is my stratagy and I hope it will work!
  • ELLDOCKE
    I almost skipped this article because I thought I already knew! Thanks for the pointers on good/bad percentages and balancing foods throughout the day. Very helpful.
  • Wow that's pretty interesting! It shocks me reading this because now looking back, as a kid I ate SO MUCH bad foods!! I wish I had known this years ago! Not that any child should be analyzing the nutrition labels or anything, but I think it would have been a great educational tool for parents to at least explain to their children about good vs. bad/ healthy vs. non-healthy food ranges. Or at least for the parents to be educated and know whats foods their family is eating. Thank you SO MUCH for this article!!!!
  • This was actually very helpful. Hopefully I'll put it to good use :]
  • Wow! I have read some many ways to read a label and they all seemed to confuse me, lol. So thank you for this simple rule that I am excited to use on my next trip to the grocery store!
  • Thank you, the 5% vs. 20% guides are extremely helpful and easy to understand.
  • i LOVE the 5%- 20% rule: 5% or LESS of things you DON'T want, 20% or MORE of things you DO want (as in fiber, etc) THANKS!!
  • MNBRINKLEY
    I think that we have been tricked by food manufacturers because the way they package food. They will put what seems to be a single serving in a small bag or container when in fact it is two sometimes 4 servings. I found myself looking for a quick, but healthy snack in a convenience store the other day, and I could not find anything that was a single portion. I think that becoming aware of portions has really made a huge, positive impact on my health
  • I can see how portion control will be the hardest and the wisest lesson to learn and master. It isn't our fault that we learned to eat such portion sizes, that is how we grew up. That is why we over eat and why it will be so hard to adjust to the correct portions.. (why can't it be the other way around)? Just kidding. I think each package should list what is inside as a whole, then I could decide if I want all 500 calories instead of feeling deprived because I can only eat half. Well..... it is what it is and I'm ready to face this. I'm sure we will eventual feel satisfied with correct portion sizes and be happy, skinny and healthier.
  • Very Informative.... I know to cut back I tend to eat more things where the serving size is the whole contanier lol. that way i don't feel like I overate
  • I guess that make some sense as I bet the contents aren't 100 percent the SAME from can to can. But 20% ? What gets me is sometimes in Canada (thanks to a previous PM who I love to hate we have the wonderful marvelous metric system ) its funny when the serving size is 250 ml and the can is 355.
  • PSKIPPY7811
    Another fun fact: those numbers on the label, by law, are allowed to be up to 20% off. So if it says it's 200 calories per serving it could be anywhere from 160 - 240. If it says 10 grams of fat it could be 8-12 grams.
  • MAMMA321
    well i,m very sorry that i thought i was reading properly the food label but i guess i was wrong.as at now i,ll make sure i follow every bit of information i read from this article.thanks a lot for posting.
  • Great information!

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