Nutrition labels can help you make smart food choices. By using these labels, you can focus on foods that can help keep you healthy.

Be mindful of the serving size.

The nutrition facts found on labels measure nutrients per serving, so keep an eye on serving size. For example, if the salad dressing you are using says a two tablespoon serving is 130 calories and you use more than one serving, you will need to be mindful of those additional calories, sodium and fats.

Good carbs can fuel your body.

It’s important to be mindful of what kinds of carbs your food contains. There are three kinds of carbs: fiber, starch, and sugar. Nutrition experts recommend that people focus on nutrient-dense carbs that are rich in fiber, moderate in starch, and low in added sugars. Good examples are whole grain breads, sweet potatoes, and bananas. Refer to the Diabetes Plate Method for guidance.

Limit saturated fat, sodium, added sugars and cholesterol. Avoid trans-fat.

Limiting saturated fat, sodium and added sugars promotes heart health. It can also help with blood pressure, inflammation, and cholesterol levels. You should also avoid trans-fat.

Did you know?

• Saturated fats can increase your risk of heart disease. The American Heart Association recommends fewer than 13 grams of saturated fat per day.

• While your body needs sodium, diets high in sodium can result in high blood pressure. High blood pressure increases the risk of heart disease, gastric cancer, and kidney disease. The USDA suggests keeping sodium intake to under 2300 milligrams a day.
• Sugar contains calories but no other nutrients. Total Sugars include sugars that are naturally found in foods while Added Sugars are added in during the processing of foods. Too much sugar in your diet can lead to obesity, type 2 diabetes or prediabetes, and heart disease. The USDA’s Dietary Guidelines for Americans recommends keeping sugars to less than 10% of your total calories for the day.
• Cholesterol is necessary to help you build healthy cells and produce vitamins and hormones. Too much cholesterol can lead to heart disease. If you have risk factors for heart disease, you should consume no more than 200 milligrams a day of cholesterol.
• Trans fat increases the risk of heart attacks, stroke, and type 2 diabetes. Trans fats also increase your “bad” cholesterol while decreasing your “good” cholesterol. This leads to higher risk of heart attack or stroke.

Eat more nutrients like fiber, calcium, iron, and vitamins.

Diets that are higher in nutrients have many benefits. Aim for a percent daily value (% DV) of 20% for nutrients like fiber, calcium, iron, and vitamins.

Here are some of the benefits for each:

• Fiber improves digestion, helps lower cholesterol, and manage blood sugar. It also reduces your risk for heart disease. Foods with at least 2.5 grams of fiber are considered “good sources.”
• Calcium is important for healthy bones and teeth. It also plays a role in blood clotting and muscle contraction. It even helps regulate heart rhythm and nerve function.
• Iron is important in strengthening your immune system. It also improves sleep quality, memory, and skin and hair health.
• Many vitamins lower risks for some cancers. They can also protect against cataracts and strengthen your immune system. Diets rich in Vitamin E may even help prevent Alzheimer’s disease.

Be aware of fat and sodium in your protein sources.

Your body needs protein to help repair cells and make new ones. It’s also important to consume protein to prevent the loss of lean muscle mass that occurs naturally as you age. The National Academy of Medicine recommends consuming just over 7 grams for every 20 pounds of body weight. This means a 150-pound person should consume about 53 grams of protein each day. A lot of foods that are high in protein contain fats and sodium. Choose lean meats, like skinless white-meat chicken or turkey, or plant-based protein like lentils, beans, and soy.

MyPlate, a mobile app from the USDA, can help you find healthy foods within your budget. Click here to see some recommended foods to consume and some foods to avoids.

All the above tips are general guidance. Your individual nutrition needs vary based on your health. You should consult your doctor or healthcare provider on your diet. A CCA Community Health Worker can also help you with finding the foods that meet your provider’s recommendations.

Did you know?
The Percent Daily Value (% DV) is the percentage that a nutrient in a serving of a food contributes to a total daily diet, based on a diet of 2,000 calories. For example, if you eat one serving of yogurt that has a % DV of 7% carbohydrates, that means you have eaten 7% of your carbs for the day if you eat 2000 calories. You can use this number to determine if a serving of food is high or low in a particular nutrient.

The FDA’s general guide is that 5% DV or less of a nutrient per serving is considered low, while 20% DV or more of a nutrient per serving is considered high.

Check out these other blog posts for more nutrition information:

• Meal planning on a budget
• Creating healthy meals
• Balancing your diet with the MyPlate method