By Sally Kuzemchak, RD

 

Where to look on a food label, whether you want to protect your heart, lose weight, or build bone

Quick: How often do you look at the nutrition facts on the products you buy?

If you said frequently, you're being smart about your health: Adults who read food labels slash twice as many calories from fat as those who don't give them a look, according to a study published in the Journal of the American Dietetic Association. But that doesn't mean you have to read every line, every time you shop. Whether you want to gain energy, protect your heart, lose weight, or more, you can make the best choices for your objective by scanning a few select pieces of information. Here's where to look depending on your health goal, plus the spot that deserves a second glance.

To gain energy

Focus on...whole grains
Scan the ingredients list for the word whole before grains like wheat, corn, barley, rye, and rice. (Millet, amaranth, quinoa, and oats are whole grains, too.)

Whole grains sustain energy because they keep blood sugar stable. Refined carbohydrates (such as white sugar and flour) cause big spikes and drops in sugar levels that can leave you feeling drained, says Tara Gidus, RD, a spokesperson for the American Dietetic Association.
Daily goal: At least three 1-ounce servings of whole grains

Glance at...Iron
Look for 10% Daily Value (1.8 mg) or more per serving