Serving Size Games

Food labels can be deliberately confusing. Serving sizes are often smaller than what people normally eat, making calorie counts seem lower. Always check how many servings are in the container and adjust calculations accordingly.

Here's a tip: the calories and nutrients listed are for one serving. If you eat the whole package, multiply accordingly. Many people unknowingly eat two or three servings without realizing it.

Ingredient Lists Matter

Ingredients are listed by weight, descending order. The first three ingredients make up most of the product. If sugar appears in the first three spots, you're buying mostly sugar, regardless of health claims on the front.

Look for added sugars under different names: sucrose, high fructose corn syrup, cane juice, maltose, dextrose, and many more. These are all sugar under different names.

Nutritional Numbers

The percent daily value tells you if a food is high or low in a nutrient. Five percent or less is considered low. Twenty percent or more is considered high. Use this to quickly gauge whether a food contributes significantly to your daily limits.

Sodium is often hidden in surprising foods. Watch for it in bread, cereal, and condiments where you might not expect it.