To understand the nutritional details of a food product, you can refer to the nutrition facts label. This label provides information on the serving size, calories, and nutrient information of the product. The label also lists the nutrients to get more of, such as dietary fiber, vitamin D, calcium, iron, and potassium, and the nutrients to get less of, such as saturated fat, sodium, and added sugars. The ingredient list is another important source of information. It lists each ingredient in the product by its common or usual name, and in descending order by weight. If an ingredient makes up less than 5% of the food, it does not have to be listed. Manufacturers can use a variety of different ingredients or forms that may contribute fats, sugars, and salt to products, so its important to read the ingredient list carefully.
In addition to the nutrition facts label and ingredient list, you can also look for nutrient content claims and health claims on the packaging. Nutrient content claims describe the nutrients in a food beyond what is listed on the nutrition facts label, such as "low sodium" or "high fiber". Health claims describe a relationship between a food or nutrient and a disease or health-related condition, such as "may reduce the risk of heart disease". However, just because a food contains a specific nutrient that is associated with a decreased risk of disease does not necessarily make the food healthy as a whole.
If you are interested in dietary supplements, you can look for products that have been certified by organizations such as NSF. These certifications ensure that the supplements contain the ingredients listed on the label and nothing else, and that they do not contain harmful levels of contaminants.
