Serving Size on Nutrition Facts

Nutrition Facts on packages are filled with detailed information about the specific nutritional content of the food item. After looking at the ingredient list it is good to browse over the nutrition facts to get a better sense of what you are really eating. Have you ever looked quick at a label and thought, "Wow only 100 calories and 0g trans fat" or maybe "Oh great this has 12 grams a fiber?" The truth is, these numbers may be off, very off from what you are really eating.  These numbers are based on the serving size and will reflect the amount of servings per container.

Serving Size: the SUGGESTED serving and the amount that the label is based upon. Many people don't eat the recommended amount, and most times eat more than suggested. For example, if a package has the serving size is a 1/2 cup, but 2 cups are eaten, the numbers need to be all multiplied by 4. Always make sure to read this FIRST before reading further on the nutrition facts.

Servings Per Container: This is a good way to gauge how much you are eating. For example, if you have a package of food with 4 servings per container, this ideally should take 4 different meal times or people to finish, not just one.

Zero on the Nutrition Fact Label: Several food items list on their label they don't contain any calories, however, this is not always true. In fact, this is based on the serving size. If there is less than 5 calories, 0.5 grams of fat, 1 gram of protein, or 1 gram of carbohydrates, it does not need to be listed. The problem arises when a lot more than the SUGGESTED serving size is consumed, especially for food items such as spray butters or oils. An average bottle of spray butter contains about 900 CALORIES and an average can of spray oil contains about 2,500 CALORIES!

Take Home Message: Make sure to read ingredients and serving size to get the truth about the nutrition facts.