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 Choose Healthy Foods that Help You Lose Weight
How to Choose Healthy Foods that Help You Lose Weight
Check out this cool app and learn guitar - howc.st Choose one of these healthy foods to help you shed those unwanted pounds.
Video Length: 01:53
Uploaded By: Howcast
View Count: 28,975

What Skinny People Eat to Stay Slim | Healthy Food Secrets
What Skinny People Eat to Stay Slim | Healthy Food Secrets
Subscribe to the Howcast Health Channel - howc.st Learn what skinny people eat to stay slim in this healthy food video from Howcast. The Howcast Health Channel offers easy-to-follow instructions on all forms of exercise, both new and traditional, ...
Video Length: 01:16
Uploaded By: howcast
View Count: 24,395

Top 10 Food Myths | Healthy Food Secrets
Top 10 Food Myths | Healthy Food Secrets
Subscribe to the Howcast Health Channel - howc.st Learn the top 10 food myths in this healthy food video from Howcast. The Howcast Health Channel offers easy-to-follow instructions on all forms of exercise, both new and traditional, including water ...
Video Length: 04:13
Uploaded By: howcast
View Count: 22,431

Featured Products
WonderSlim Gourmet Bar, Lemon Meringue (7ct)
WonderSlim Gourmet Bar, Lemon Meringue (7ct)

High Protein - 10 grams Per BarLow Calorie - 150 Calories Per BarTrans Fat FreeLow Cholesterol - 0mgGood Source of Fiber - 2 grams Per Bar ...

List Price: $14.95
Our Price: 13.55

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


WonderSlim Nutrition Protein Bar, Shortbread Cookie (7ct)
WonderSlim Nutrition Protein Bar, Shortbread Cookie (7ct)

15 grams Protein 17 Vitamins & MineralsMeal ReplacementKosherAspartame Free5 Grams of Fiber160 Calories Low Carb Low CholesterolMade In U.S.A ...

List Price: $14.95
Our Price: 13.55

Rating: 4 out of 5 stars (4 out of 5)


ProtiDiet Protein Squares, Raspberry Dark Chocolate (7ct)
ProtiDiet Protein Squares, Raspberry Dark Chocolate (7ct)

15 grams of hunger sating protein150 CaloriesLow Carb - 6g Net Carbs*Just 2 grams of sugar per squareGood Source of Fiber- 4 grams per squareRich dark chocolate baseSatisfying crunchy texturePerfect ...

Our Price: 13.95

Rating: 4 out of 5 stars (4 out of 5)


Weight Loss Before and After Pictures! Very Inspirational!
Weight Loss Before and After Pictures! Very Inspirational!
Free Test ? http://AreYouaSugarJunkie.com ? Sugar is your enemy when it comes to weight loss Find the real answers to that stubborn weight. ? http://AreYouaS...
Video Length: 04:25
Uploaded By: dancem89
View Count: 296,157

How to Lose Weight Fast and Easy on The Saturday Morning Diet
How to Lose Weight Fast and Easy on The Saturday Morning Diet
www.joanbars.com Howto lose weight and body fat fast and easy by Bill Loganeski and Joan Loganeski, who explain how their Saturday Morning Diet for weight loss using home made meal replacement bars helped Bill lost 32 pounds in two month. Tutorial ...
Video Length: 14:43
Uploaded By: JoanLoganeski
View Count: 16,992

Extreme [Healthy Vegan] Cheapskates
Extreme [Healthy Vegan] Cheapskates
4 vegans compete to see who can spend the least on organic, plant-based meals. You won't believe how little they spend in the week! This video proves that it's ...
Video Length: 08:01
Uploaded By: Eco-Vegan Gal
View Count: 121,739