Printer Friendly
En EspañolPCOS:
Reading Nutrition Facts Labels and Food Shopping Tips
Nutrition Facts labels are located on most food products, and list the nutrients that are found in one serving. Reading the labels can help you figure out which of your favorite foods are the most nutritious choices, and can also help you decide which foods to buy when you are grocery shopping.
How do I use the Nutrition Facts label?
Reading Nutrition Facts labels can help you find foods that are high in the nutrients you are trying to eat more of, and low in the nutrients you are trying to limit. Comparing labels can help you make healthy choices. Read labels to help find nutritious foods that you like to eat.
What is the most important thing to look at on the Nutrition Facts label?
Serving size. All of the nutrition facts found on the label are based on one serving of the product, not a whole container. For example, a 20 ounce bottle of soda has 2.5 servings, so drinking the whole bottle means you are getting more than double the calories and sugar listed on the label. Portion control is an important part of healthy eating for PCOS, so keep the serving size in mind.
What nutrients should I be looking at?
All nutrients on the Nutrition Facts label are important; however, girls with PCOS need to pay special attention to nutrients such as fiber and sugars. When you are eating carbohydrate foods (from the grain group), look for foods that have the most fiber. If you are picking out a cereal, try to find one with 5 or more grams of fiber per serving. Look for bread that has 2 or more grams of fiber per serving. You should also look for foods and drinks that are low in sugar. For an example, refer to the Nutrition Facts labels below. The label on the left is a healthier choice than the label on the right because it is higher in fiber and lower in sugar.
- Sugar in foods and drinks add up: Every 4 grams of sugar listed on the label is equal to 1 teaspoon of sugar. One 20 ounce bottle of soda contains about 17 teaspoons of sugar!
- Combine high–fiber grains with a protein food: Eating these foods together allows your body to absorb the carbohydrate more slowly.
- Choose healthy unsaturated fats: Saturated fat and trans fat are unhealthy for your heart and should be limited. Unsaturated fats such as monounsaturated fat (found in canola oil, olive oil, avocados, and nuts) and polyunsaturated fat (found in vegetable oils and fish) are best.
How should I plan for grocery shopping?
Before you go grocery shopping, make a list of all of the types of foods and drinks you'll need: vegetables, fruits, dairy foods, lean meats, plant–based proteins, and high–fiber grains. If you have a variety of these foods, you'll be able to plan healthy meals and snacks. By paying attention to the labels on food products, you'll be able to choose foods that you like, and that are healthy for young women with PCOS.
You can practice comparing labels with the examples below. The serving size and carbohydrates are highlighted in pink. The label on the left contains a balance of fiber and sugars, which makes this product a better choice. The label on the right has no fiber and more sugars, making it a less nutritious choice.
 Previous |
Next: PCOS-Friendly Food Suggestions |
Updated: 11/28/2011
