How to Follow a Healthy Diet by Reading Nutrition Labels



Expand the description and view the text of the steps for this how-to video.

Check out Howcast for other do-it-yourself videos from vinzfeller and more videos in the Better Health category.

You can contribute too! Create your own DIY guide at http://www.howcast.com/videos/new or produce your own Howcast spots with the Howcast Filmmakers Program at http://www.howcast.com/filmmakers/apply.

Trying to eat healthy but confused about what to avoid? Nutrition labels can help you make smart food choices.

To complete this How-To you will need:

Patience
Some math skills

Step 1: Look at serving size

Look at the serving size; all numbers on a nutrition label refer to a single serving. You might discover that what you consider a light snack is actually meant to feed four!

Tip: Keep in mind that the calories per serving generally don't include additional ingredients you may need to prepare the item.

Step 2: Weigh the calories

Look at the line marked "calories." Limit foods whose "calories from fat" make up more than a third of the total.

Step 3: Chew over the fat

Check out the "Total Fat" section. It tells you the number of fat grams in a serving, plus the breakdown of the kinds of fat. Avoid foods that contain trans fats and whose "percent daily value" of saturated fats is higher than 20 percent.

Tip: Percent daily value is based on a daily intake of 2,000 calories. Growing teenagers and athletes often consume more, while women and older people sometimes consume less.

Step 4: Check your cholesterol

Check the cholesterol number. Steer clear of a "percent daily value" higher than 20.

Step 5: Watch your sodium

Take stock of the sodium number. The average American ingests 3,500 milligrams of sodium per day -- 1,100 more than the recommended limit, putting them at risk of developing high blood pressure. And 75 percent of that sodium comes from processed foods.

Tip: Foods labeled "healthy" cannot exceed 360 milligrams of sodium per serving.

Step 6: Don't sugarcoat it

Look at the sugar content. Aim for foods that have less than 5 grams of sugar per serving.

Step 7: Scan the ingredients list

Scan the list of ingredients. Foods are listed in order of quantity, so those first couple of items should be basic staples and whole foods. Look for a short list, not a laundry list of chemicals you can neither identify nor pronounce, which indicates a highly processed food.

Step 8: Look for the good stuff

Look for the good stuff -- at least two grams of fiber per serving and respectable percentages (20 percent or more) of vitamins and minerals.

Thanks for watching How To Follow a Healthy Diet By Reading Nutrition Labels! If you enjoyed this video subscribe to the Howcast YouTube channel! http://www.youtube.com/subscription_center?add_user=howcast

Video Length: 02:10
Uploaded By: Howcast
View Count: 24,861


Like us on Facebook:
Follow us on Twitter:


End Boring Workouts! Shop Now at Aviron!
End Boring Workouts! Shop Now at Aviron!
Free Shipping on 69+ Free Shipping on any orders over $69.
Shop Diet Direct and get free shipping now!


Other videos by Howcast
How To Feed Your Family Healthy Meals on a Tight Budget
How To Feed Your Family Healthy Meals on a Tight Budget
Expand the description and view the text of the steps for this how-to video. Check out Howcast for other do-it-yourself videos from Stabbey and more videos in the Grocery Shopping category. You can contribute too! Create your own DIY guide at ...
Video Length: 02:41
Uploaded By: Howcast
View Count: 291,722

How to Put Your Child on a Diet
How to Put Your Child on a Diet
Check out this cool app and learn guitar - howc.st Learn how to put your child on a healthy diet and gain optimum results.
Video Length: 01:25
Uploaded By: Howcast
View Count: 39,762

How to Stick to a Healthy Diet
How to Stick to a Healthy Diet
Check out this cool app and learn guitar - howc.st If sweet temptation has you struggling to stick a new diet, this guide will fend off those hunger pangs and get you back on track.
Video Length: 01:59
Uploaded By: Howcast
View Count: 12,384

Featured Products
BariWise Hot Chocolate, Variety Pack (7ct)
BariWise Hot Chocolate, Variety Pack (7ct)

Low Calorie - 80 to 90 Calories Per ServingHigh Protein - 15 grams Per ServingLow Carb - 3 to 5 grams Per ServingLow Fat - 0 to 1 gram Per ServingTrans Fat FreeSaturated Fat FreeGluten FreeAspartame ...

List Price: $14.95
Our Price: 11.00

Rating: 5 out of 5 stars (5 out of 5)


Bariatric Advantage Liquid Vitamin D3 250mcg, (2fl oz)
Bariatric Advantage Liquid Vitamin D3 250mcg, (2fl oz)

10,000 IU of Vitamin D3 per milliliterSugar FreeNo artificial colors, preservatives or flavoringsMade without yeast, wheat gluten, dairy or corn ...

List Price: $29.95
Our Price: 9.95

Rating: 5 out of 5 stars (5 out of 5)


WonderSlim Protein Granola Trail Mix, Blueberry Mango (7ct)
WonderSlim Protein Granola Trail Mix, Blueberry Mango (7ct)

10 grams of ProteinAlmonds, coconut, blueberries and mangoGrass Fed Whey ProteinGluten-FreeNon GMONo Trans FatNo PreservativesNo Cholesterolul.newautobutt ...

List Price: $14.95
Our Price: 12.70

Rating: 5 out of 5 stars (5 out of 5)


Top 10 Motivation Tips - Nutrition by Natalie
Top 10 Motivation Tips - Nutrition by Natalie
Be My Friend - http://www.myspace.com/psychtruth Top 10 Motivation Tips How to Achieve your Goals Nutrition by Natalie Staying Motivated is a secret key to ...
Video Length: 10:14
Uploaded By: PsycheTruth
View Count: 148,621

Day 24: Chest Workout (Home Workout Challenge)
Day 24: Chest Workout (Home Workout Challenge)
DO THE FREE QUIZ TO SEE THE BEST PROGRAM FOR YOU HERE: https://bit.ly/3gLgUxC ? GET YOUR 30 DAY CHALLENGE ...
Video Length: 09:23
Uploaded By: Holly Dolke
View Count: 197,397

Weight Loss Exercise Gimmick
Weight Loss Exercise Gimmick
Another Exercise gimmick for sale.
Video Length: 01:48
Uploaded By: BodyPerformanceTV
View Count: 23,171