Take a closer look at a nutrition label because it tells a bigger story. Calories and fat aren't the only important components of the nutritional value listed on a food or beverage.
Serving size is the first piece of information listed on a nutrition label, and for good reason.
"People have a tendency to look at the amount of calories per serving and would assume that's the amount of calories in a container," said Shirley Whitten, human nutrition, diet and health regional extension agent.
Along with Whitten, Jessica-Lauren Newby, a registered dietitian employed by the University, and Eric Smith, director of health promotion and wellness services at the University, agree that serving size is the most crucial bit of information on a nutrition label.
According to these experts, people tend to consume an entire package of food or beverage and only consider one serving size. However, most packages contain much more than one serving, multiplying the daily value of nutrients and other componenets.
Following serving size on the nutrition label is information people are most familiar and concerned with--calories. The FDA and nutritionists recommend balancing caloric intake with caloric use, which means matching the amount of calories you consume with activity to burn calories.
The next section of the label, including fats, cholesterol and sodium, is the area of limit. According to the FDA, consuming too much of these nutrients can result in chronic health issues: heart disease, some cancers and high blood pressure.
"Too much sodium can alter our cardiac health," Newby said.
Newby also mentioned the vital balance between sodium and potassium in the heart because both regulate heartbeat and overall cardiac health.
Nutrients listed last on labels need the most attention; these include fiber, vitamins, calcium, iron, etc. The FDA encourages people to consume the recommended daily value of these nutrients because they're necessary for immune health, energy, bone strength and reducing the risk of disease.
"We're notorious for not getting enough fiber in our diets, so we really try to get people to look at that," Whitten said.
When people think about fiber, they only consider bowel movements, but fiber plays a much more important role, Newby said. Fiber is needed for processing cholesterol, movement of things through the gut, which allows the body to get rid of wasteful substances.
Don't focus on just one section of a nutrition label and only reduce or increase those portions, Newby said. Consider the entire label, even the ingredients, and balance each section accordingly.
Nutrition doesn't stop with a label; it incorporates portion size and routine, two factors Eric Smith said are imperative for students to recognize.
"You can get stuck in the same rut and cycle," Smith said. "From the nutrition perspective, you're always eating the same thing."
Smith said students develop routines as a semester progresses and may eat the same food on a regular basis, so it's important for that food to be balanced with each food group and full of nutrients.
As Whitten said, "if you're only eating French fries, then you need to ramp up the color a bit." Color indicates nutritional value: the brighter, the better.
"Nutrition is such a small, but super important part of your overall health and wellness," Smith said. "It's one step closer to living an optimal, healthy lifestyle."
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