1. The Art and Science of Reading Food Labels Alan E. Organ, MD, PhD

2. Introduction Reading food labels is important Dont rely on phases like healthy or low fat or no calories Everything on the package is tied to serving size

3. Serving Size Start reading Nutrition Facts with Serving Size Serving size may not equal eating size If you eat twice the serving size, you eat twice the ingredients and calories

4. Calories Look at total calories and calories from fat If you are trying to manage your weight, calories count Dont forget, some foods with higher calorie counts may be better if they have more nutrients

5. Total Fat Add up total fat. Remember this also includes the healthy fats Trans fats are dangerous Dont be fooled trans fats go by a number of names

6. Sodium Content Sodium is also known as table salt Hidden ingredient in a number of foods Excess sodium is dangerous to our health

7. How Much Cholesterol? Always look at the cholesterol content There are good and bad cholesterols When you read the label, you see how much cholesterol is in a single serving size

8. Carbohydrates Look at Total Carbohydrates. This is the total of all the carbs or sugars in a single serving size Learn the different names for sugar like sugar or malt syrup or brown rice sugar Sometimes manufacturers split up their sugar under different names so it appears to have less sugar

9. Dietary Fiber Dietary fiber is generally not digested Comes from plants You want at least 3 grams of fiber in any serving size that contains grains like bread, pastas, etc.

10. Protein Read the Nutrition Facts for protein This lists the protein in a single serving size

11. Vitamins & Minerals This portion of the Nutrient Facts label tells you whether or not the food has any vitamins Also lists important minerals

12. Percent Daily Value Based on a 2000-calorie diet Daily Value (DV) is the amount of each nutrient considered sufficient for most healthy adults

13. Information at the Bottom of the Label Also based on a 2000-calorie diet This must be on every food label The information is dietary advice from public health experts

14. More Information on Healthy Lifestyles For more information on diet and weight management, please go to: www.bodybyslenderiiz.com/optimalweight For more information on health and nutrition, please go to: www.AlanOrganMDOnline.com For more information on safe drinking water, please go to: www.Drink.WaterByPuritii.com