Reading nutrition labels before buying food can help maintain a healthy diet.

Amount per serving: The amount of a serving refers to the amount that a person usually eats, and is described, usually in "pieces" or the "servings".

Portion per container: Certain foods contain more than one portion or serving. Usually nutritional labels provide information for one serving, not the whole package or container.

Calories from fat and calories: calories are the total amount of energy that you get from a portion of a particular food. The label also informs how much calories come from fats. 

Nutrients: These are separated into 2 groups. The first mentioned nutrients are those which, typically, we take in sufficient quantity. Those are fats, cholesterol and sodium. A high daily intake of fat, cholesterol and sodium is increasing the risk of chronic diseases, heart disease, cancer or hypertension.

Fat: fat is also divided into 2 categories: total fat and saturated fat. Not all fat is harmful, on the contrary. Some fats are essential for a healthy diet. When we read nutritional labels, we should pay attention to the box that states the content of saturated fats, whose consumption should be limited. 

Total Carbohydrates: can be divided into sugars and dietary fiber. Products high in fibers are good for our health in general. Sugars, however, should be consumed with moderation. 

Proteins: A good source of protein is important for your health. This item on the label determines the total amount of protein contained by the product. 

Vitamins and minerals:  Only vitamins and minerals minimum quantity of over 15% of the Recommended Daily Allowance are considered significant, provided by 100 g or 100 ml or per package if the package contains one portion.

Vitamins and minerals that may be written on the label and nutritional RDA:

VITAMIN	UNIT OF MEASURE	VALUE
Vitamin A	µg	800
Vitamin D	µg	5
Vitamin E	mg	12
Vitamin K	µg	75
Vitamin C	mg	80
Vitamin B1	mg	1.1
Riboflavin	mg	1.4
Niacin	mg	16
Vitamin B6	mg	1.4
Folic Acid	µg	200
Vitamin B12	µg	2.5
Biotin	µg	50
Pantothenic Acid	mg	6
Potassium	mg	2000
Chloride	mg	800
Calcium	mg	800
Phosphor	mg	700
Magnesium	mg	375
Iron	mg	14
Zinc	mg	10
Copper	mg	1
Manganese	mg	2
Flouride	mg	3.5
Seleniu	µg	55
Chomium	µg	40
Molybdenum	µg	50
Iodine	µg	150

Vitamin A: increases resistance to infections of cartilages, mucous membrane and of the skin, helping to visual adaptation, to the normal development of skeleton and dental enamel and the proper functioning of the liver, thyroid and other organs. It also helps to regulate the sleep and the blood pressure, is involved in metabolism of the protein and the mineral salts (mainly calcium), of the fats and carbohydrates, as well as in stimulating growth. Vitamin A as such (retinol) is found usually in appreciable amounts in animal products, but can be also taken from foods of plant origin, fruits, vegetables and cereals, some of them containing an appreciable quantity (wheat flour, dough, peppers, green onions, carrot, spinach, tomatoes, apricots and dried prunes, etc.)

Vitamin D: Prevents rickets, where from the name "vitamin anti rachitic", prevents severe teeth decay, the installation of  senile osteoporosis, prevents the occurrence of nervous disorders, general weakness, and susceptibility to contracting infectious diseases, contributes to the proper functioning of the thyroid, parathyroid and hypophysis. D2 and D3 have an important role in the assimilation of calcium and phosphorus - in the thin intestine and in bones and teeth. It has beneficial role in the metabolism of magnesium, iron and hydrocarbons, as well as to maintaining a normal ratio between calcium and phosphorus. Human liver is able to accumulate a quantity of vitamin D sufficient to the body for almost a year. Usually the intake of daily vitamin D is provided through a balanced diet and exposure to the sunlight. Fish oil contains a large amount of vitamin D.

Vitamin E: Due to its therapeutic properties, tocopherol (vitamin E) is also known as "the health vitamin”. Being a powerful antioxidant, tocopherol has an important role in protecting vitamin A, carotene and the vegetal oils and reduces the aging process; it is also known for its capacity to fight against cancer cells. Vitamin E is involved in favorable reproduction, ensuring normal functioning of the sex and the endocrine glands. Moreover, it enables the storage of glycogen in the liver and muscles including the heart muscle, protects the blood vessels, red globules, the lungs and the liver in chronic hepatitis and enhances the immune system of the body. Vitamin E can be part of treatment of anemia in some children diseases, as well as in arthritis, trombophlebitis, varicose ulcers, inflammatory rheumatic diseases, etc., muscular dystrophy. More than that, the administration of vitamin E leads to significant improvements in various cardiovascular diseases, particularly heart pains and suffocating syndromes. It also prevents the formation of blood clots and helps to dissolve the already limited production of cholesterol. A balanced intake can provide daily requirement of vitamin E. Tap water chlorine, mineral oil laxatives, motherhood and menopause, old age, they all require an increased intake of vitamin E. Very high or very low temperatures as well as refining processes used for obtaining certain products lead to the degradation of tocopherol. Another reason for the loss of vitamin E is keeping food longer than recommended, therefore,  the meat preserved in a refrigerator  will lose in a few days all the amount of vitamin E.

Vitamin C: Is also known as ascorbic acid and has a very special importance for the body. Being the most powerful antioxidant, the C vitamin is involved in oxide reduction processes, being anti infectious, toning up and and anti-toxic. Ascorbic acid, and as the name suggests, prevents and cures scurvy. Vitamin C has a particular role as part in chemical transformations of proteins, carbohydrates and lipids. Vitamin C has a role in the formation of the intercellular substances, ensuring the cohesion of cell protein, thus increasing life and intervenes in the proper functioning of tissues and different organs. C Vitamin has antiallergenic action and reduces the effects of a large number of allergens. It also diminishes the convalescence period. C vitamin is involved in the body’s iron assimilation, it increases the resistance of blood vessels, ensures the normal functioning of the liver cells and has a role in regulating blood glucose and cholesterol. Moreover, it helps destroying accumulated toxins in the body. C Vitamin as is also known to contribute to the formation of teeth, bone and red globules. Also, the administration of vitamin C is recommended in a large number of diseases, such as early forms of scurvy, anemia, anorexia, fatigue, stress, asthenia, maladjustment to the cold, allergies, acne, cellulite, lack of calcium, cold and influenza, infectious diseases and acute fever, burns, vaginal and nasal bleeding, arthritis, digestive and respiratory disorders, deficiencies in the proper functioning of sexual glands or diabetes. The daily intake of vitamin C is different for each person. Normally we should insure our daily need of vitamin C through a proper nutrition. But there are also people that should increase their vitamin C intake due to their working environment (the environment with lead, benzene or lakes), the physical effort that they make (in the case of athletes during training) or in some cases of pathological, infectious diseases, tuberculosis, or for elderly and for smokers. Also, vitamin C is consumed much more quickly under stress. Ascorbic acid is easily soluble in water, therefore it is very easy but destroyed in contact with certain environmental factors, being sensitive to heat, boiling or roasting, so you can lose up to 90% of the initial content of food. It is also sensitive to light and air. The excess of vitamin C is easily removed from the body through the kidneys. Aspirin can fasten up to three times the rate of elimination of vitamin C from the body. Also, after 2-3 months of storage for most fruits and vegetables, vitamin C content is diminished by half, continuing to fall to minimum values. The exception to this is cabbage, which is richer in ascorbic acid than other vegetables. We must keep in mind and that reserves of vitamin C are stored in the liver, and if not steadily restored, are they are sufficient only for a maximum period of 2-3 months.

Calcium: A product that contains a large amount of calcium can help to maintain bone health. Calcium is a macro element, being the main component of the skeleton and teeth, the tendons and cell nucleus. This nutrient is essential in the smooth functioning of the nervous system, the process of blood clotting, regulates cell permeability, stimulates gastric secretion and the heart rate and improves the antimicrobial ability of white globules. Calcium helps to efficient use of iron and vitamin B12. Besides phosphorus, Calcium is essential for the human body, especially in the early years of life, when the process of formation of bone tissue takes place. The assimilation of this element is improved by other nutrients such as phosphorus, magnesium, copper, silicon, vitamins A, C, D, but also by the sunlight. Vitamin D is absolutely necessary to transport calcium through the intestinal mucosa; calcium absorption cannot be possible without a sufficient amount of it. Because absorption of Calcium is increased also by a nutrition rich in protein when the excess fat, oxalic acid and phosphates reduce its absorption, the absorption of phosphorus is increased, destroying the optimum 2/1 ratio of calcium and phosphorus.

Iron: It is important especially for women and vegetarians, who need an adequate amount of this nutrient in order to maintain good health. A low level of iron can cause health problems, including chronic headaches, fatigue and anemia. This element is essential in transporting oxygen in the body but also for the cell, breathing, being an important anti anemic factor, main constituent of hemoglobin in the blood. The assimilation of the iron is closely related to the levels of copper, cobalt and manganese and vitamins C and C2.  A healthy adult body absorbs the iron obtained from food only in proportion of 8-10%. A higher level (up to 30%) is obtained through meat products. Large quantities of manganese and caffeine can decrease iron absorption. Low iron level can cause anemia, while the exceeding iron level leads to lower levels of copper in the body, which can produce intoxications.

Folates: Folates are derivatives of folic acid or vitamin B9. It intervenes in the synthesis of DNA, having an important role in the production of new cells. It is beneficial for pregnant women or women who wish to have children, but also for children, vitamin B9 being the hydrosoluble vitamin within the B group vitamins, with fundamental role in producing red globules and assimilation of nutrients from food, therefore preventing malformations. A diversified food brings the required quantities of folic acid which is present in: liver, milk, fermented cheese and green vegetables such as spinach, green cabbage, asparagus and carrot. A lack of folic acid can be observed in case of underfeeding, pregnancy or administration of drugs with antifolic action. The most common form of folic acid deficiency is the macrocytic anemia treated with folic acid or with its derivative, the folic acid.

Vitamin B1: This vitamin is very important in ensuring the smooth functioning of the human body. Thiamine, as is known, helps the body cells to convert carbohydrates into energy. It is essential for a proper functioning of the heart, the muscle tonus and of the central and especially to the peripheral nervous system, of the digestive system and endocrine glands, and in the intestinal absorption of fats. It has an important role in the growth process and to defend the body against infections. Vitamin B1 is recommended in the treatment of several types of diseases such as anorexia, anemia, stress, fatigue, nausea, slow digestion,  growth delay, disorders of pregnancy and lactation, cardiac rhythm, neuritis, polyneuritis (“antineuritic vitamin” ), beri-beri disease (“beri-beri vitamin”), brain hemorrhage, infectious diseases of the nervous system, heart failure, myocardite (“heart vitamin”), liver insufficiency, hepatitis, cirrhosis, gouty arthritis. Thyamin is in synergy with other B complex of vitamins, and as it is not stored in the body it should be replaced daily. In some special cases, such as some pathological conditions of the nervous system is necessary to supplement this vitamin. Food rich in carbohydrates, alcohol, tobacco, caffeine, contraceptives and stress decrease the intake of vitamin B1. The efficiency of vitamin B1is enhanced by associating it with vitamins B2, B9, C, E, manganese, but in return, this vitamin is very sensitive to heat and alkaline environment, being the only one of the vitamin B complex which is inactivates to heat. By cooking food for a long time the vitamin is lost up to a proportion of 80%, but by adding potato, they absorb and keep this vitamin.

The bottom of the nutrition label: It is considered the footnote of the nutrition label, by an asterisk (*) it shows what "% daily required amount” - based on a daily 2000 calories diet. This part is mandatory on all nutrition labels. Other information added after this "footnote" varies from product to product. Certain foods can include% daily required amount of fat, cholesterol, sodium and carbohydrates to a diet of 2500 calories a day.