Using This Simple Trick When Reading Food Labels Can Help

The Importance of Nutrition Facts Labels

You’ve probably noticed a nutrition label on the back of the package or can for many of your favorite foods. The Nutrition Facts label provides important information about the number of calories per serving, as well as the amounts of various nutrients found in the food and their percent daily value (%DV). But just what does all this mean, and how can you use it to be healthier and lose weight?

The 5/20 Rule: A Simple Trick for Reading Food Labels

One good rule of thumb for utilizing this label is the 5/20 rule. Under this rule, less healthy nutrients should be kept at 5% DV or less, while healthier nutrients should be 20% DV or greater. Following this guideline can help you make healthier choices about nutrition.

What Does the 5/20 Rule Mean?

According to Marta Ferraz Valles, MA, RD, LD, an outpatient dietitian at The Institute for Digestive Health and Liver Disease at Mercy Medical Center in Baltimore, the purpose of the 5/20 rules is to provide a general guide for selecting foods that are low in certain nutrients we don’t want, such as sodium, but high in others that we do want, like fiber, based on the %DV.

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Understanding Serving Sizes

Valles also noted the importance of serving size. “If the serving size of the previous [sodium] example were 2 tablespoons and a person would eat 1 cup,” then that person would no longer be consuming low amounts of sodium, she remarked. “Thus, the rule may be helpful as long as individuals eat the serving size indicated in the label.”

How the 5/20 Rule Can Help You Make Healthier Choices

The 5/20 rule can help you make healthy food choices by identifying foods that are low in added sugars, saturated fats, and sodium, and high in dietary fiber, calcium, potassium, and iron. For example, it can help you decrease the amount of foods you eat that are high in harmful nutrients like saturated fats and sodium while increasing the amount of beneficial ones like vitamins and fiber.

Reducing the Risk of Critical Diseases

By following the 5/20 rule, you can reduce the risk of critical diseases like diabetes and cardiovascular disease. When it comes to nutrients that you’ll want to limit, keep an eye on your sodium intake. This can help when it comes to blood pressure and your heart.

Using the 5/20 Rule to Lose Weight

The 5/20 rule is also helpful if you are working to lose weight, as reducing your calorie intake is often an important component of weight management. Additionally, the rule can help identify foods low in added sugars and saturated fats (5% or less of DV) and decrease calorie intake from unhealthy sources.

Conclusion

In conclusion, the 5/20 rule is a simple trick for using the Nutrition Facts label to make healthier choices. By following this guideline, you can reduce the risk of critical diseases, lose weight, and generally be more healthy. However, be aware that this is a general rule of thumb. Certain medical conditions, such as IBS, may require more or less of certain nutrients.

FAQs

Q: What is the 5/20 rule?

A: The 5/20 rule is a guideline for using the Nutrition Facts label to make healthier choices. Less healthy nutrients should be kept at or below 5% DV, while healthier nutrients should be consumed in larger amounts at or above 20% DV.

Q: Why is the 5/20 rule important?

A: The 5/20 rule is important because it helps you make healthier choices about nutrition. By following this guideline, you can reduce the risk of critical diseases, lose weight, and generally be more healthy.

Q: How do I use the 5/20 rule?

A: To use the 5/20 rule, simply check the Nutrition Facts label for the %DV of various nutrients. If a nutrient is at or below 5% DV, it’s considered a less healthy nutrient. If a nutrient is at or above 20% DV, it’s considered a healthier nutrient.