Cebu Province - Hitting the grocery store can be intimidating. It is usually loud, crowded, and overflowing with options. While the best nutritional foods are typically found on the store's exterior, it is sometimes necessary to go into the inner aisles to consider buying manufactured food items. This is where understanding how to read nutrition labels comes in handy.

Food labels are closely watched for a number of reasons. But, for whatever reason, many consumers want to know how to use this information more effectively and easily.

The following are the top five things to look out for:

• Serving Size

When reading the Nutrition Facts, consider the number of servings in the package as well as the serving size. This indicates the amount of food or drink that most individuals consume. They are given in standard units of measurement such as cups or pieces. It is also good to know that all nutrient values on the label, including the number of calories, correspond to the size of the serving.

• Calories

They indicate how much energy a portion of the food item contains. The typical guideline for nutrition recommendation is 2,000 calories per day. Calorie requirements can be more or fewer based on your age, sex, height, and physical activity.

• Healthy Nutrients

Consuming enough dietary fiber, vitamins, and minerals may support overall health and minimize the risk of certain diseases such as high blood pressure and diabetes. Remember to aim for a high percentage of the Daily Value of these nutrients in other foods.

• Nutrients to look out for

Saturated fat, salt, and added sugars are labeled nutrients that have been linked to negative health impacts. Eating food items high in sodium levels can lead to high blood pressure, while too many added sugars in the diet make it harder to meet nutrient needs while staying under your calorie limit. Take note to aim for a low percentage of the Daily Value of these.

• The Percent Daily Value

This indicates how much nutrients in a serving of a certain food item contribute to the daily diet. This also shows whether a serving of food is high or low in nutrients. About 5% or less of a nutrient per serving is considered low, aim low in saturated fat, trans fat, cholesterol, sodium, and added sugars. About 20% or more of a nutrient per serving is considered high; try to look for food items high in vitamins, minerals, and dietary fiber.

The above label-reading skills are intended to help you read, understand and use Nutrition Facts to make fast, insightful food decisions that will help you choose a healthy diet. // ND II Juan Viktor V. Filamor, RND