Making Healthy Food Choices: Nutrition Labels Nutrition labels found on food packaging break down the number of calories, and amount of carbohydrates, fat, fiber, protein, and vitamins per serving of food. Because these labels are required to be on most packaged foods, it is easy to compare different products quickly. In general, foods with high amounts of vitamins, minerals, and fiber are the healthiest options. It is better to avoid products that are high in sodium, added sugars, saturated and trans fats, and have added preservatives. For more information about the newest guidance on reading food labels, visit www.fda.gov/NewNutritionFactsLabel. NUTRITION FACTS INFORMATION 1. The number of calories a food contains is directly related to how much energy it contains. 2. While fat is a central component of nutrition, pay close attention to the levels of saturated and trans fats commonly found in processed foods. These types of fats can raise cholesterol levels, increase risk of chronic conditions, and lead to obesity, which increases risk of cancer. 3. Cholesterol is a type of fat that the body needs to work properly. However, high levels of cholesterol can lead to heart disease, stroke, and other problems. 4. Foods high in sodium including processed meats and fast foods should be eaten in limited amounts. For instance, processed meats such as hot dogs, bacon, and salami can increase risk for colorectal and possibly other cancers. 5. Carbohydrates are an essential part of food because when broken down, they turn into a type of sugar the body uses as a source of energy. Therefore, both the amount and the type of carbohydrate are equally important. • White bread, pastries, sodas, and other highly processed or refined foods are sources of unhealthy carbohydrates that contribute to weight gain and promote diabetes, which can increase the risk of cancer. • Healthy sources of carbohydrates such as whole grains, vegetables, fruits, and beans are also sources of vitamins, minerals, fiber, and other nutrients. It is recommended that a diet consist of healthy carbohydrates, with vegetables and fruits taking up about half of the plate, with whole grains filling up about one fourth of the plate. 6. Sugars can be present in all types of foods and occur naturally in fruits, honey, and milk. However, one should be aware of foods that contain added sugars, which are often from refined sources. High levels of added sugar like those in sugar-sweetened beverages contribute to prolonged elevated blood sugar and insulin resistance increasing the chance of developing diabetes and becoming overweight, which can increase the risk of cancer. 7. It is recommended that individuals eat at least 30 grams of fiber every day. Common sources of fiber include whole grains, fruits, and vegetables (183). A diet rich in these food sources has a low energy density and promotes a healthy weight. 8. Along with carbohydrates and fats, protein is a primary source of energy. Proteins contain amino acids that can be classified as either essential or nonessential. Essential amino acids are vital in a diet because our body cannot make them. Always try to eat protein from sources such as quinoa, soy, and buckwheat that contain all 20 amino acids. 9. Vitamins and minerals are essential food components derived from different sources. Vitamins are derived from plants and animals and cannot be made by the body (with the exception of vitamin D). Vitamins have many functions in the body including keeping nerves healthy, helping the body get energy from food, and managing blood clots. Minerals are derived from rocks, soil, or water but can be present in foods. Minerals like fluoride or calcium strengthen bones and prevent cavities. While getting vitamins and minerals from supplements doesn’t reduce cancer risk, eating a diet rich in vitamins and minerals from fruits and vegetables drastically reduces cancer risk. Nutrition Facts Serving size Amount per serving Total Fat 8g Cholesterol 0mg Sodium 160mg Total Carbohydrate 37g Protein 3g Saturated Fat 1g Dietary Fiber 4g Total Sugars 12g Includes 10g Added Sugars Trans Fat 0g Calories 8 servings per container 2/3 cup (55g) % Daily Value* 10% 5% 0% 7% 13% 14% 20% 10% 20% 6% 45% 230 Vitamin D 2mcg Calcium 260mg Iron 8mg Potassium 240mg * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. 4 1 3 6 8 5 2 7 9 SIDEBAR 12 Reducing the Risk of Cancer Development AACR Cancer Progress Report 2023 45
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