All of this discussion about choosing foods for babies and toddlers has this dietitian thinking that a little discussion about reading a food label can go a long way. We all have to eat, and navigating through the grocery store is no easy task these days, especially if your child has food allergies or is gluten intolerant. Reading food labels is critical for both choosing healthy foods and avoiding allergens. This is the first in a 3 part series for understanding food labels.
Ingredients
The first place to start reading on a food label is the ingredients, not just for allergens but also for a simple way to determine if the food is a healthy choice or not. If a food contains ingredients you can’t pronounce, or the ingredient list is very (very) long, there may be better options. Ingredients are listed in order of descending volume; so the first ingredient makes up the bulk of the food.
As a general rule for making healthy choices, make sure these ingredients are not listed as one of the first three on the label:
- Partially hydrogenated oils (a.k.a. trans fatty acids)
- Saturated fats (palm, tropical or coconut oils, heavy cream, lard, butter, cocoa butter )
- Refined, processed or bleached ingredients
- Sugars (high fructose corn syrup, corn syrup, rice syrup, fruit juice concentrate, dextrose, maltose, honey, maple syrup)
- Any ingredient you can’t pronounce (preservatives, chemicals, food coloring)
Pictured is a sample of a food label so you can follow along. 
Serving Size: The quantity of food containing the amount of nutrients listed on the label
Servings Per Container: The number of servings in the entire package
Keep in mind, serving sizes are not always the recommended amounts nor an accurate portion, but rather the common ones. Most serving sizes on foods are intended for adults unless otherwise specified.
A general rule of thumb for babies and toddlers aged 1 to 3 years old: 1 tablespoon per year of age or ¼ of an adult serving size per year of age.
Calories and Calories from Fat
The calorie guide on a food label is based on a 2,000 calorie per day diet, which is actually more than most adults need. Foods that are predominantly heart healthy fats like nuts, avocadoes, nut butter, or olive oil for example, will reflect a higher amount of calories from fat. Otherwise if you are choosing a say a cracker or a snack food, you should pay attention to how many total calories in the food are coming from fat with these guidelines:
- Calories from fat
– 40 Calories is low
– 100 Calories is moderate
– 300 Calories or more is high
Stay tuned for part 2 of Understanding Food labels where we will discuss percent Daily Value and other food label claims.
