One of the best tools to assist you in your weight loss goals is the nutrition label on the foods that you buy. It contains information that can help you make smart choices when trying to purchase healthy and nutritious options for meals and snacks.

In 1974, the U.S Food and Drug Administration developed voluntary guidelines for food labeling, and in 1994, the FDA issued a comprehensive set of regulations that required labels to list nutrition content on almost all foods, including meat and poultry. Along the way, the guidelines have been modified, but, with certain exemptions, almost any types of foods or beverages you purchase in stores – even bottled water – have the nutrition facts (usually on the back or side of the packaging) printed on the label.

There’s a lot of information packed into the nutrition label, and usually everyone looks at the total amount of calories. But there are other ingredients that you have to keep an eye on, like sugar and salt, which can affect weight loss and gains.

Here’s a rundown on a few things to consider when you’re reading the label:

• Calories: These are normally listed first, and it’s usually the first thing everyone reads on the label. Yes, calories are important, but also look right below it and you’ll see the heading “Calories from Fat.” It’s also important to check this out as well. It will give you a good idea of exactly what the ratio of fat is in the food you’re eating.

 

• Fat: This is usually broken down into 3 categories: Saturated Fat, Unsaturated Fat, and Trans Fats. It’s best to avoid saturated fats and look for unsaturated fat. One of the newer listings is trans fats. Trans fats should be avoided because they play a big role in elevating cholesterol. In fact, more and more food companies and restaurant chains are eliminating trans fats because of the role they play in cholesterol levels. You may have heard that even some cities and states are banning the use of trans fats in food. A good rule to follow when looking at the fat percentage on the label: less is better.

 

• Cholesterol: Again, a good rule to follow is less is better.

 

• Sodium: This is one of those ingredients that sometimes people skip over. Don’t. If you’re a careful label-reader, you might be surprised that a lot of prepared foods, especially microwaveable dinners, soups, sauces, breads, grain products, desserts, and, of course, snacks, have high sodium levels. Look at the label of some “low-fat” or “lean” foods and you’d be surprised at the amount of sodium they contain. Sodium promotes water retention, and can be especially harmful if you have an ongoing health condition such as high blood pressure.

 

• Sugars: This is another ingredient that is sometimes overlooked, especially in prepared dinners and soups and sauces. For example, you might be surprised how much sugar is found in some spaghetti sauces. Most sugars are empty calories, and can be a hidden contributor to weight gain.

 

Remember, if you have an ongoing health condition, or have had weight-loss surgery, be sure to consult your doctor to see what dietary restrictions you may be required to follow. And, with some careful label reading, you’ll have another ally in your weight loss goals.