Food Label vs Nutrition Facts (Telehealth for Cognitive Nutrition Tips)

Discover the surprising difference between food labels and nutrition facts in this telehealth cognitive nutrition tips blog post.

Step	Action	Novel Insight	Risk Factors
1	Check the serving size	Serving size confusion	Overestimating or underestimating calorie intake
2	Look at the daily values reference	Daily values reference	Not taking into account individual needs or goals
3	Decode the ingredient list	Ingredient list decoding	Misunderstanding the source or quality of ingredients
4	Estimate the calorie count	Calorie count estimation	Inaccurate measurement or estimation
5	Scrutinize health claims	Health claim scrutiny	Believing false or misleading claims
6	Identify allergens	Allergen identification aid	Accidentally consuming allergens
7	Detect added sugars	Added sugar detection	Underestimating sugar intake
8	Check for trans fats	Trans fat disclosure	Consuming unhealthy fats
9	Analyze macro/micronutrients	Macro/micronutrient analysis	Not getting enough or getting too much of certain nutrients

Novel Insight: The food label and nutrition facts can be confusing and overwhelming, but by breaking down each component, you can make informed decisions about your food choices. It’s important to pay attention to serving sizes, daily values, ingredients, calories, health claims, allergens, added sugars, trans fats, and macro/micronutrients to ensure you are meeting your individual needs and goals.

Risk Factors: Misunderstanding or misinterpreting the information on food labels can lead to overestimating or underestimating calorie intake, not taking into account individual needs or goals, consuming unhealthy fats or allergens, and not getting enough or getting too much of certain nutrients. It’s important to use the food label and nutrition facts as a tool to make informed decisions, but also to consult with a healthcare professional or registered dietitian for personalized advice.

Contents

How to Avoid Serving Size Confusion on Food Labels
Decoding Ingredient Lists: Tips for Making Informed Food Choices
Scrutinizing Health Claims on Food Labels: Separating Fact from Fiction
Detecting Added Sugars in Processed Foods Using Nutrition Facts
Macro and Micronutrient Analysis Made Easy with Nutrition Facts
Common Mistakes And Misconceptions
Related Resources

How to Avoid Serving Size Confusion on Food Labels

Step	Action	Novel Insight	Risk Factors
1	Check the serving size	Serving sizes can vary between products	Assuming the serving size is the same for all products
2	Look at the servings per container	The number of servings per container can be misleading	Assuming the entire package is one serving
3	Calculate the total calories	Caloric intake is based on the serving size	Overeating by assuming the entire package is one serving
4	Check the daily values	Daily values are based on a 2,000 calorie diet	Not adjusting daily values for individual needs
5	Compare to reference amounts customarily consumed (RACCs)	RACCs are standardized serving sizes for similar products	Assuming all products have the same RACC
6	Use nutrition education resources	Nutrition education resources can provide additional information	Not utilizing available resources
7	Be aware of misleading food labels	Food labels can be misleading with health claims and labeling regulations	Being misled by false claims or regulations
8	Understand nutrition information panels	Nutrition information panels provide detailed information about the product	Not understanding the information provided
9	Adjust portion sizes accordingly	Food portion distortion can lead to overeating	Overeating by assuming larger portions are appropriate
10	Consider individual needs	Recommended daily allowances (RDAs) vary based on age, gender, and activity level	Not adjusting for individual needs

When trying to avoid serving size confusion on food labels, it is important to take several steps. First, check the serving size listed on the label, as serving sizes can vary between products. Next, look at the servings per container to avoid assuming the entire package is one serving. Calculate the total calories based on the serving size, and check the daily values to ensure they are appropriate for individual needs. Comparing to reference amounts customarily consumed (RACCs) can also provide helpful information. Utilizing nutrition education resources can provide additional insight, and being aware of misleading food labels is important. Understanding nutrition information panels is crucial, and adjusting portion sizes accordingly can help avoid food portion distortion. Finally, considering individual needs and adjusting recommended daily allowances (RDAs) based on age, gender, and activity level is important. By following these steps, serving size confusion on food labels can be avoided.

Decoding Ingredient Lists: Tips for Making Informed Food Choices

Step	Action	Novel Insight	Risk Factors
1	Start by looking at the ingredient list	The ingredient list is a legal requirement on all packaged foods and is listed in descending order by weight	Some ingredients may be listed under different names or categories, making it difficult to identify them
2	Look for preservatives	Preservatives are added to food to extend its shelf life, but some can be harmful to health	Some preservatives may not be listed as such, but rather under other names such as antioxidants or antimicrobials
3	Identify artificial flavors/colors/sweeteners	Artificial additives are often used to enhance the taste, color, or texture of food, but they can have negative health effects	Some artificial additives may be listed under other names, such as "natural flavorings" or "color added"
4	Look for natural flavors/colors/sweeteners	Natural additives are derived from natural sources and are generally considered safe, but some may still cause allergic reactions	Some natural additives may be listed under other names, such as "spices" or "fruit juice concentrate"
5	Check for high fructose corn syrup	High fructose corn syrup is a common sweetener that has been linked to obesity and other health problems	Some products may use other types of sweeteners, such as cane sugar or honey
6	Avoid trans fats and hydrogenated oils	Trans fats and hydrogenated oils are unhealthy fats that can increase the risk of heart disease	Some products may still contain small amounts of trans fats or hydrogenated oils, even if they are labeled as "trans fat-free"
7	Look for allergens	Allergens such as peanuts, tree nuts, and soy can cause severe allergic reactions in some people	Some products may contain allergens that are not listed on the label, due to cross-contamination during manufacturing
8	Consider organic ingredients	Organic ingredients are grown without the use of synthetic pesticides or fertilizers, but they may be more expensive	Some products may be labeled as "organic" even if only a small percentage of the ingredients are actually organic
9	Look for non-GMO ingredients	Non-GMO ingredients are not genetically modified, but they may be more expensive	Some products may be labeled as "non-GMO" even if only a small percentage of the ingredients are actually non-GMO
10	Check for gluten-free ingredients	Gluten-free ingredients are important for people with celiac disease or gluten intolerance, but they may be more expensive	Some products may be labeled as "gluten-free" even if they contain small amounts of gluten
11	Consider sugar content	High sugar intake can lead to obesity, diabetes, and other health problems	Some products may contain hidden sources of sugar, such as fruit juice concentrate or honey
12	Check for sodium content	High sodium intake can increase the risk of high blood pressure and other health problems	Some products may contain high levels of sodium, even if they are not salty in taste
13	Look for fiber content	High fiber intake is important for digestive health and can help prevent chronic diseases	Some products may be labeled as "high fiber" even if they contain only small amounts of fiber
14	Consider fat content	High fat intake can increase the risk of heart disease and other health problems	Some products may be labeled as "low-fat" even if they contain high levels of unhealthy fats

Scrutinizing Health Claims on Food Labels: Separating Fact from Fiction

Step	Action	Novel Insight	Risk Factors
1	Look for nutrient content claims on food labels, such as "low-fat" or "high-fiber."	Nutrient content claims can be misleading and may not always reflect the true nutritional value of the food.	Relying solely on nutrient content claims can lead to overconsumption of certain nutrients and neglect of others.
2	Check the serving size listed on the label.	Serving size deception is a common tactic used by food manufacturers to make their products appear healthier than they actually are.	Consuming more than the recommended serving size can lead to overconsumption of calories, sugar, and other nutrients.
3	Look for front-of-package labeling, which often highlights certain health claims.	Front-of-package labeling can be helpful in identifying healthier options, but it can also be misleading and prioritize certain nutrients over others.	Relying solely on front-of-package labeling can lead to neglect of other important nutrients and overconsumption of certain nutrients.
4	Differentiate between natural and artificial ingredients.	The terms "natural" and "artificial" are not regulated by the FDA and can be used interchangeably by food manufacturers.	Assuming that "natural" ingredients are always healthier than "artificial" ingredients can be misleading.
5	Look for organic certification standards on food labels.	Organic certification standards ensure that the food was produced without the use of synthetic pesticides, fertilizers, or genetically modified organisms (GMOs).	Organic certification does not necessarily mean that the food is healthier or more nutritious than non-organic options.
6	Check for gluten-free labeling regulations.	Gluten-free labeling is regulated by the FDA and ensures that the food contains less than 20 parts per million of gluten.	Assuming that gluten-free foods are always healthier than gluten-containing foods can be misleading.
7	Pay attention to sugar and sweetener terms on food labels.	Sugar and sweeteners can be listed under a variety of names, including high fructose corn syrup, cane sugar, and honey.	Overconsumption of sugar and sweeteners can lead to a variety of health issues, including obesity and diabetes.
8	Be aware of confusion surrounding "all-natural" labels.	The term "all-natural" is not regulated by the FDA and can be used to describe a wide range of products.	Assuming that "all-natural" products are always healthier than non-"all-natural" products can be misleading.
9	Look for non-GMO verification process on food labels.	Non-GMO verification ensures that the food does not contain genetically modified organisms (GMOs).	Non-GMO verification does not necessarily mean that the food is healthier or more nutritious than GMO-containing options.
10	Check for whole grain requirements on food labels.	Whole grain requirements ensure that the food contains the entire grain kernel, including the bran, germ, and endosperm.	Assuming that all "whole grain" products are equally healthy can be misleading.
11	Look for antibiotic-free meat labeling.	Antibiotic-free meat labeling ensures that the animal was not given antibiotics during its lifetime.	Overconsumption of meat, regardless of whether it is antibiotic-free or not, can lead to a variety of health issues, including heart disease and cancer.
12	Be aware of the accuracy of calorie counting on food labels.	Calorie counting on food labels is not always accurate and can vary depending on a variety of factors, including cooking method and serving size.	Relying solely on calorie counting can lead to overconsumption of certain nutrients and neglect of others.
13	Pay attention to sodium reduction statements on food labels.	Sodium reduction statements indicate that the food contains less sodium than the original version.	Overconsumption of sodium can lead to a variety of health issues, including high blood pressure and heart disease.

Detecting Added Sugars in Processed Foods Using Nutrition Facts

Step	Action	Novel Insight	Risk Factors
1	Check the serving size	The serving size on the nutrition facts label is not always the same as the amount you eat	Overeating can lead to consuming more added sugars than intended
2	Look at the total carbohydrates	Total carbohydrates include both natural and added sugars	High total carbohydrates may indicate a high amount of added sugars
3	Check for sugar alcohols	Sugar alcohols are often used as a sugar substitute in processed foods	Sugar alcohols can cause digestive issues in some people
4	Look for high fructose corn syrup	High fructose corn syrup is a common added sugar in processed foods	High fructose corn syrup has been linked to obesity and other health issues
5	Check for natural sweeteners	Natural sweeteners, such as honey or maple syrup, are still considered added sugars	Natural sweeteners may have some health benefits, but should still be consumed in moderation
6	Look for artificial sweeteners	Artificial sweeteners, such as aspartame or sucralose, are often used as a sugar substitute in processed foods	Some studies have linked artificial sweeteners to negative health effects
7	Consider the glycemic index (GI)	Foods with a high GI can cause a rapid increase in blood sugar levels	High GI foods may contribute to the development of type 2 diabetes
8	Check the fructose content	Fructose is a type of sugar that is often added to processed foods	High fructose consumption has been linked to obesity and other health issues
9	Look for hidden sources of sugar	Sugar can be hidden in ingredients such as molasses or fruit juice concentrate	Hidden sources of sugar can contribute to overconsumption of added sugars
10	Consider low-sugar alternatives	Choosing foods with lower amounts of added sugars can help reduce overall sugar intake	Low-sugar alternatives may not always be available or affordable
11	Follow dietary guidelines for Americans	The dietary guidelines recommend limiting added sugar intake to less than 10% of daily calories	Not following dietary guidelines can increase the risk of health issues associated with high sugar intake
12	Be cautious of sugar-free labeling	Sugar-free does not necessarily mean the product is low in carbohydrates or calories	Sugar-free products may contain artificial sweeteners or other additives that can have negative health effects

Macro and Micronutrient Analysis Made Easy with Nutrition Facts

Step	Action	Novel Insight	Risk Factors
1	Start by looking at the serving size on the nutrition label.	The serving size is important because it tells you how much of the food you should eat to get the nutrients listed on the label.	It can be easy to overlook the serving size and accidentally consume more calories and nutrients than intended.
2	Check the calories per serving.	This tells you how much energy you will get from one serving of the food.	Consuming too many calories can lead to weight gain and other health problems.
3	Look at the total fat content.	This includes all types of fat, including saturated and unsaturated fats.	Consuming too much fat, especially saturated and trans fats, can increase the risk of heart disease and other health problems.
4	Check the saturated fat content.	This type of fat is often found in animal products and can increase cholesterol levels.	Consuming too much saturated fat can increase the risk of heart disease and other health problems.
5	Look for trans fat content.	Trans fats are often found in processed foods and can increase cholesterol levels.	Consuming too much trans fat can increase the risk of heart disease and other health problems.
6	Check the cholesterol levels.	Cholesterol is a type of fat that can build up in the arteries and increase the risk of heart disease.	Consuming too much cholesterol can increase the risk of heart disease and other health problems.
7	Look at the sodium levels.	Sodium is a mineral that is often found in salt and can increase blood pressure.	Consuming too much sodium can increase the risk of high blood pressure and other health problems.
8	Check the carbohydrate intake.	Carbohydrates are an important source of energy, but consuming too many can lead to weight gain and other health problems.	Consuming too many carbohydrates can lead to weight gain and other health problems.
9	Look for fiber intake.	Fiber is important for digestive health and can help lower cholesterol levels.	Consuming too little fiber can increase the risk of digestive problems and other health problems.
10	Check the protein intake.	Protein is important for building and repairing tissues in the body.	Consuming too little protein can lead to muscle loss and other health problems.
11	Look for vitamin and mineral content.	Vitamins and minerals are important for overall health and can help prevent deficiencies.	Consuming too little of certain vitamins and minerals can lead to deficiencies and other health problems.
12	Interpret the nutrition label as a whole.	Use the information on the label to make informed decisions about your diet and overall health.	It can be easy to focus on one aspect of the label and overlook others, so it’s important to consider the label as a whole.

Common Mistakes And Misconceptions

Mistake/Misconception	Correct Viewpoint
Food labels and nutrition facts are the same thing.	While food labels do contain some nutritional information, they are not the same as a full nutrition facts panel. A food label may only list certain nutrients or ingredients, while a nutrition facts panel provides more detailed information about serving sizes, calories, macronutrients (fat, protein, carbohydrates), vitamins and minerals.
Nutrition facts panels are always accurate.	While manufacturers are required to provide accurate information on their products’ nutrition facts panels by law in many countries including the US and Canada, there have been instances of mislabeling or inaccurate reporting of nutrient values in some products. It is important to be aware that errors can occur and to use other sources of information such as independent lab testing or consulting with a registered dietitian if you have concerns about accuracy.
All foods require a nutrition facts panel.	Not all foods require a full nutrition facts panel – for example fresh produce or single-ingredient items like spices may not need one since they don’t contain multiple components that would need to be listed separately on the label. However it’s still important to know what you’re eating even if it doesn’t come with an official label – for example looking up nutritional info online or using apps that track your intake can help ensure you’re getting enough key nutrients throughout the day.
The order of ingredients on a food label indicates how much of each ingredient is present in the product.	The order in which ingredients appear on a food label does indicate relative amounts but not exact quantities – so while an ingredient listed first is generally present in larger amounts than those lower down on the list, this isn’t always true across different brands/products within categories due to variations in formulation and processing methods used by manufacturers.

Related Resources

The effects of nutrition knowledge on food label use. A review of the literature.

News coverage of Mexico’s front-of-package food label policy.

Food label use and food label skills among immigrants from the former Soviet Union.