For many, the challenge of planning a healthy diet may be in knowing what foods to prepare to stay within a given range of calories and fats. It may require developing daily or weekly menus in advance and the use of a food log. Fortunately, keeping track of the amount of nutrients in certain foods is relatively easy. Food values can be found on everyday food products listed on their labels.  By learning how to read a nutrition label, it will be easier to prepare a heart-healthy meals.

The nutrition label, titled Nutrition Facts, is required by law to be included on the labels of most foods that are not considered “fresh,” though some fresh products may include the information by choice. Certain foods are exempt from mandatory labeling. These foods include restaurant-prepared foods, ready-to eat bakery or deli foods and products with no nutritional value (e.g., spices or coffee beans). The nutrition label gives information about the following:

The amount of each element is listed by actual content (usually measured in milligrams or grams) and as a percentage of the U.S. Recommended Daily Allowance (USRDA). The USRDA is the recommended amount of each nutrient per day, based on a 2,000-calorie diet. For example,  if a cup of yogurt only satisfies 30 percent of the USRDA for calcium, an individual must obtain an additional 70 percent of calcium from another source. The label also provides portioning information (e.g., serving size and number of servings per container.)

The Food and Drug Administration (FDA) endorses the use of food label analysis for individuals susceptible to, suffering from or recently treated for heart disease. Food labels can provide the amount of saturated fat, trans fat, cholesterol and sodium to the consumer. In addition, fiber content is listed on the label. Low-fat foods that are also a good source of fiber tend to be heart healthy. By reading the food label and learning to prepare food in a heart-healthy fashion, many people find it simple to maintain a nutritious diet – one filled with a variety of flavorful, healthy foods.