Download your free copy of our label reading rules below. 

1)     Total fat no more than 20% of total calories.

a.      Fat is 9 calories per gram

        i.   Formula: fat x 9= A;  A/total calories= B; B x 100 = fat percent of total calories

b.     Avoid saturated fat, trans fat and cholesterol.

2)     Sodium Density: Sodium to Calorie Ratio (Approximate)

a.      ~1:1 or less for regular foods

b.     ~4:1 or less for condiments (if used in small quantities)

3)     Read the Ingredients (listed in order by weight)

a.      Can you easily pronounce them? Are they chemical names?

b.     Unhealthy fats? (animal fats, palm oil, coconut oil)

c.      Sugar in the top 3? (dextrose, fructose, maltose, sucrose, honey, molasses)

d.     Are the grains “whole”?

e.      Are there camouflaged ingredients? (whey, casein)

4)     Added sugar less the 5% of total calories

a.      Sugar is 4 calories per gram

          i.     Formula: Sugar x 4= A;  A/total calories= B; B x 100 = sugar percent of total calories

b.     Sugar= high fructose corn syrup, honey, sucrose, maltose, dextrose, fructose, molasses.

5)     Recommended carbohydrate grams / fiber grams ratio of 5 or less

Download your free copy of our Nutrition Label Reading Rules Here which includes a label reading calculator guide.