Always check the Nutrition Facts label. Focus on serving size; this is the amount the manufacturer uses to calculate the nutrients listed.
Serving sizes vary wildly. A “serving” of chips might be a handful, while a “serving” of yogurt could be much larger. Pay close attention – a single package might contain multiple servings. Multiply the listed nutrients by the number of servings you actually consume.
Calories are key, but don’t ignore other important factors. Check the amount of fat, especially saturated and trans fat. Monitor sugar content; added sugars often hide in unexpected places.
Protein is important for satiety; higher protein may help curb hunger. Consider the fiber content; fiber promotes fullness and digestive health. Sodium intake should also be managed.
| Calories | Total calories per serving, and number of servings per container | Overall energy intake |
| Fat (Saturated & Trans) | Grams of fat, specifically saturated and trans fat | Heart health |
| Sugar | Grams of sugar, differentiating added sugars | Blood sugar control |
| Protein | Grams of protein | Muscle growth and satiety |
| Fiber | Grams of fiber | Digestion and fullness |
| Sodium | Milligrams of sodium | Blood pressure management |
Use this information to make informed choices. Comparing similar products based on their labels helps you find the best option for your weight loss goals.
