Want to Crush Your Weight Loss Resolutions? Start By Decoding Your Nutrition Label

Understanding a nutrition label can appear extremely difficult in the beginning. You see a lot of numbers, and you are pretty sure if the number is lower on one thing than another thing, it is probably healthy. Unless, it is a vitamin, right? How can you understand what your nutrition label is really saying? Additionally, what are realistic numbers for calories, fats, etc.?

Calories

Most consumers know that the higher the calorie count the more the food weighs down your body. Many look for labels that have low calorie counts. However, calories are not everything; and finding the lowest calorie count possible is not always the best decision.

If you do not eat enough calories, your body will not have enough to feed on and will begin feeding on your muscle. Keep in mind that a cereal bar can have the same amount of calories as a candy bar. The difference is in the other components in that bar. Candy bar calories come from sugars, whereas cereal bar calories can come from fiber.

Everyone has a different calorie need. You can calculate the specific amount of calories your body needs with this calculator . Now that you know how many calories you need, you need to maintain that level. Many people sneak in calories through snacks between meals. Make sure that you count those snacks too, and try to avoid multiple snacks as the calories can add up that way.

Sugar

Natural sugars can be positive for your body. You will see these types of sugars in yogurts and fruit based products. Do not try to limit these sugars as they do not cause any harm. Added sugars are the sugars you should watch for. You can tell the difference between natural and added, because added sugars will be listed in the ingredients.

If you see a high sugar level and no sugars in the ingredients, you will know that the sugar is natural. Glucose, fructose, sucrose, molasses, maple syrup, cane juice, and coconut sugar are just a few ways added sugar can appear. Added sugar is always a negative, and you should avoid it as much as possible.

Fat

The amount of total fat does not matter as you need to only focus on the negative fats. Trans fat is one of these negative fats and has been linked to causing heart disease and type 2 diabetes. Also check that ingredient list and make sure that there are no "partially hydrated oils."

That wording stands for trans-fat, and there can be a small amount without the producer needing to list it on the label. Saturated fat should be limited, though not necessarily excluded as trans-fat should. Make sure that the calories coming from saturated fat are only up to 10% of your daily calorie intake.

Sodium

The recommended amount of sodium intake per day is 2,300mg. This salt intake tends to come mostly through salt in snacks. Try to keep the sodium count low by watching how much you take in through each snack and meal. Snacks should have no more than 200 mg of salt while meals should have no more than 700 mg.

Fiber and Protein

Fiber is excellent for your body as it helps you feel full for a longer amount of time. Fiber is a positive part of your diet, and you should consume snacks and meals that have fiber. Protein is also a product you should consume more and more. However, you can consume too much protein, and you should try to keep your daily intake below 150 grams per day.

Now you know what you need look for when you are scanning a nutrition label. You can use this information to help you achieve your weight loss goals, as well as in making healthier food choices for you and your family.

As a fitness consultant to some of the more prominent health publications online, Justin Arndt is highly-cited author and accomplished fitness journalist. He is the Senior Content Editor at https://loseweight.io .