Learning to decipher food labels might seem complicated at first, but it can help you make smart choices when shopping for your family. The FDA and the USDA require nutrition information labels on almost all packaged foods. Nutrition facts are also displayed near fresh foods – fruits, vegetables, and fish – in grocery stores.

Nutrition labels include a “% Daily Value” — that shows the amount of daily recommended nutrients in the product, based on a 2000 calorie diet. Also included are the serving size and information about total fat, saturated fat, trans fat, cholesterol, fiber, and other nutrients. Additional information includes claims, such as “light” or “low-fat,” health claims, and an ingredients list.

Reduced fat means that a product has 25% less fat than the same regular brand. Light means a product with 50% less fat, and Low fat means a product with less than 3 grams of fat per serving. Even a food low in fat may not be low in calories. A low-fat food can be high in sugar. The “no-cholesterol” claims do not necessarily mean it is low in fat. Too much fat can contribute to health problems, including heart disease. Dietitians recommend that in a daily diet of 2000 calories, no more than 30% of that total should come from fat. This applies to adults and to children over the age of two.

The amounts of saturated fat and trans fat are listed separately on the food label. These two fats are often called “bad fats” because they raise cholesterol, thus increasing the risk for heart disease. Both saturated and trans fats are solid at room temperature. Saturated fat usually comes from animal products (butter, cheese whole milk, ice cream, and meats. Trans fats, naturally found in these foods, are also in vegetable oils that have been hydrogenated to be solid at room temperature. Saturated fats should account for less than 10% of calories that kids consume each day, and trans fats should be kept to less than 1% of total calories.

Unsaturated fats are often called “good fats” because they do not raise cholesterol levels. These are fats that remain liquid at room temperature. Foods high in unsaturated fats are vegetable oils, nuts, and fish.

Reading the ingredient list is especially important if someone in your family has a food allergy. The American Academy of Allergy, Asthma and Immunology estimates that nearly 8% of kids in the United States are affected by food allergies. The eight foods that account for 90% of food allergy reactions are: milk, eggs, peanuts, wheat, soy, fish, shellfish, and tree nuts.

Food labels also list amounts of cholesterol, sodium, sugars, protein and fiber, as well as, vitamins and minerals; a good working knowledge of all nutrients is important in planning healthy, well-balanced diets. Good nutrition directly contributes to our kids’ achievements in school, as well as dramatic differences in home life and in the over-all benefits to good health.