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Vegetables: I am sure that you have heard for 1000 times that vegetables are good, healthy, full of vitamins and that they have miraculous healing effects on your body. Use these free images for your websites, art projects, reports, and Powerpoint presentations! Food companies are actually required by law to give you the plain facts about what you're about to eat. Remember: A lot of food companies will make their food servings small so it looks like the food is healthier than it really is.
The next section of the label lists the amount of fat, cholesterol, sodium, carbohydrates, proteins, and vitamins and minerals this snack offers, compared to how much of these things you need each day. 10-20% of your daily recommended amount of a nutrient, it's a good source of that nutrient. To put it plainly, the Nutrition Facts Label has told us that this bag of cheese crunchies is nothing but "empty calories." This means that the food has a lot of calories (340 calories for just over 2 ounces of food!) and doesn't offer much good stuff for your body.
It's low in a lot of the things that are good for your body (like protein, vitamins, and minerals), and high in a lot of the things that can be bad for your body (like fats and sodium). Remember: In general, when you read Nutrition Facts Labels, you should be looking for foods that are high in fiber, vitamins, and minerals and low in sugar, sodium, cholesterol, and fats (especially saturated fat and trans fat).
Before we move on, let's consider another label that's found on all foods: the Ingredient List.
Shorter is better: In many cases, the longer an ingredient is, the less natural and good for you the food is.
Animal fat is full of cholesterol and this can create all sorts of health problems as you grow older. Located at the top of the label, this tells you the amount of food used to measure all the other numbers on the label. Make sure you always look at how many servings are in a bag, box, or can of food BEFORE you look at the rest of the numbers.


When reading these amounts, you should pay more attention to the percentages than to the grams. We need some fat in our diets, because it's important for our skin and organs and a good source of energy. The bottom of the Nutrition Facts label lists some important vitamins and minerals that your body needs, and the percentages offered by this particular food. Beware of foods that start out with sugars (like sugar, corn syrup, and sucrose), fats and oils (vegetable oil, soybean oil), and salt. You cannot continue eating the same unhealthy food and expect to get healthy and lose weight just by taking a magic pill. Don’t expect miraculous results today but soon enough you will start noticing the difference.
Get in the habit of checking out a food's Nutrition Facts box before you start scarfing it up. Choose something healthier!", it takes some practice to read these labels and know what you're looking at. In this case, it says "about 2," but since the serving size is 1 ounce, and the bag is over 2 ounces, a little math will tell you that there are really MORE than two servings in the bag.
Depending on how much of the food you eat, you may have to double or triple the numbers on the label. The average person needs about 2,000 calories to have enough energy for the day, and extra calories are usually stored as body fat.
But too much fat can lead to weight gain and all the health problems that come with being overweight. This bag of cheese crunchies gives you 10% of the carbs you need in the day, so it looks like it's a good source of them.
This bag of cheese crunchies has no sugar at all, because it gets its flavor from salt instead.


If you look at the list, you'll see that this bag of cheese crunchies is not a good source for any of them. If these ingredients appear early in the ingredient list, the food is probably not a good choice. If the ingredients are nothing but chemical names a hundred letters long, the food might be one to skip. Since this snack has 340 calories per bag, eating the bag will account for 17% of all the calories you should eat in the day. Because sodium is added to many foods already, most of us get way more sodium than we need. But when you look at the label as a whole, you will see that to get these carbs, you also have to eat lots of calories, gobs of fat, and tons of salt.
These crunchies have very little protein, but that's not necessarily a bad thing, as long as you get your protein from other food during the day. Well, since most people will eat the whole bag of snacks (it's a small bag after all) and the numbers listed only apply to one ounce (half the bag), that means you're really getting TWICE as much as the label says!
The experts say you should only get about 30% of your daily calories from fat, which means this snack is very high in fat and probably not something you want to eat very often. In the case of these cheese crunchies, this one small bag contains 20% of the sodium you should get in a day, which means it's got a whole lot of salt for such a tiny amount of food.
It would be much smarter to get your carbohydrates from healthier sources, like whole wheat bread or pasta, without so much fat and salt. So if the label says 170 calories per serving, and you eat the whole bag, you're really eating 340 calories!



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