Hey friends, it’s Richelle, Registered Dietitian. In this article, we’re going into more detail on how to read a nutritional label, focusing on serving size.
As you can see, this number can change greatly and it may affect if you want to enjoy this food or skip it for something a little more satisfying and/or filling. But the key is to make sure and portion out your meal or snack.
When you look at the serving size, it is going to be located near the top of the label. All nutritional labels are required to state how many servings are in the contents of the package. Some, it will include both the entire package and serving size while others just the serving. Everything that follows includes what one serving is for all the nutrients, including ingredients.
Now, that being said, many food companies are able to change the outcome of what is listed because of serving size. This was important to note when certain laws were passed and implemented, such as when certain states (Washington state for example) eliminated trans-fats for cooking and some pre-made products during the mid to late 2000’s. See below for the official statement or click here.
“In King County, food establishments may not use nor sell any product that contains partially hydrogenated oils. This restriction includes all foods, including but not limited to:
bulk products such as pancake mix.
pre-made items used in recipes such as graham crackers for crusts.
pre-made products such as frozen foods that are cooked in the food establishment, or bulk muffins or other products that are sold individually.”
Within that new rule, that state allowed, “An exception will be made if the manufacturer's Nutrition Facts Panel states there is zero or less than 0.5 grams of trans fat per serving.”
Meaning, if you decrease the serving size of any particular food (this usually falls under pre-made products like desserts, mixes, crusts, pastries, etc.), there aren’t enough trans fats in the product to register above the allowed threshold to report it (0.5 grams). So even if the product contained trans-fat ingredients, such as partially hydrogenated oils, it would NOT have to be listed on the food label and the product was no longer banned. The simple solution for many food manufacturers to circumvent the issue (avoid reformulation, processing changes, ingredients, etc.), was to just change the serving size. Needless to say, these products still contain trans-fat, but because the serving size changed, it did NOT technically contain enough of these banned ingredients to fall under the ban.
On the Nutrition Label, What is this Food's Serving Size? Do I eat this amount? More? Less?
So, what does this mean while reading labels? Well, reading a food label is just one part of the bigger equation. Knowing the serving size allows you to know how much of this food gives you everything on the label. Ask yourself these questions: Is this a serving size for you? Do you eat more than what is stated? Do you eat less than what is stated? For most, eating more than the stated serving size is common and usually accounts for “unknown” added calories.
My recommendation is to go through your pantry and look at the foods you have in there. Do you eat more than the stated serving size? If so, measure out that food and see how it looks in a bowl or on a plate. This is your reference point and a little…truth serum. Would you eat this food knowing the serving size? Is it enough food or is it too much?
1 Serving Size Examples: Nuts + Cereal
This is one of those, “just right” moments and just like the tale of Goldilocks and the Three Bears, we’re looking for that perfect balance when starting our journey to wholesome foods. More to come as we dive deeper on the five most important things to understand when reading a nutrition label, stay tuned.
Bye for now,
Richelle
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