Five Ways To Read Nutrition Labels

A nutrition facts label is designed to help you make healthy food choices, and knowing how to read nutritional labels gives you the power to quickly compare products and choose ones that have nutritional values that meet your needs as part of a well-balanced diet. The following is an overview about how to decipher the food labels you see every day.

There are five key components to nutrition labels: serving size, calories, nutrients, %DV, and footnote. Each of these parts offers valuable information about the food product and helps you determine how the food fits into your diet as you strive to meet your personal nutritional needs.

1. Serving Size

One of the most important healthy eating tips is portion control, and paying attention to a food’s serving size is the key to moderation. The serving size is listed at the top of the nutritional label and tells you what a standard serving size is for that particular product. This makes it easier to compare similar products and to keep track of how many servings you are consuming.

2. Calories

Calories measure how much energy you gain from a serving of food. Eating more calories than your body burns can lead to weight gain, so keeping track of calorie intake is important. In this section of the nutrition label, you will also find how many calories in the food are from fat content. Often, the more fat calories in the product, the less nutritious the product is overall. As a general rule, foods that have 40 calories or less per serving are considered low calorie foods, items with 100 calories per serving are moderate, and foods that have 400 calories or more per serving are high calorie foods.

3. Nutrients

This section of the label lists all of the nutrients that are found in the food and how much of each is found in a serving. The first three listed are always fat, cholesterol, and sodium. A healthy diet should limit all three, especially saturated fat and trans fat. The nutrients that follow these, including varying items like dietary fiber, vitamin A, vitamin C, calcium, and iron, are all nutrients that are a necessary part of a well-balanced diet and found in antioxidant rich foods. Care should be taken to get the proper amount of these each day.

4. %DV

These numbers in the column farthest to the right on the label indicate how much of each nutrient a particular food will supply in a daily diet of 2,000 calories. 5% of a nutrient is considered low, while the 20% range is optimal for vitamins and minerals.

5. Footnote

The footnote at the bottom of the nutritional information typically shows either how a diet with more or less than 2,000 calories would alter the %DV for key nutrients or compares the standard amounts of certain components for diets of 2,000 or 2,500 calories.

Take the mystery out of healthy eating by taking the time to read nutrition labels. A little research can go a long way toward good eating habits.

Green Coffee Bean Extract and Weight Loss

Remember the story Jack and the Beanstock? Well there is another magic bean in town- the green coffee bean.

Why is this bean “magic”?

Green coffee beans are coffee beans that have not yet been roasted. The magic compound of this bean is Chlorogenic Acid, not caffeine. Chlorogenic Acid inhibits the release of glucose in the body and boosts metabolism. According to Dr. Lindsey Duncan, this combination helps burn fat in the liver and inhibits the absorption of fat to eliminate weight gain.

What’s the difference between green coffee bean and roasted coffee?

When green coffee beans are roasted, Chlorogenic Acid is removed, creating a green coffee bean extract. Roasted coffee contains over 100 mg while green coffee bean has around 20 mg of caffeine per serving. Another difference is green coffee bean does not make you jittery or raise your heart rate like coffee can.

Can you prove it?

A study in Diabetes, Metabolic Syndrome and Obesity journal put green coffee bean to the test during a 12 week study. During the study, 16 adults used a green coffee bean extract supplement without making any drastic changes to their diet or exercise regimens. After 12 weeks, participates lost an average of 17 pounds, or 16% of their overall body fat with no side effects.

Where can I get it?

Trim Energy® was one of the first products to contain Svetol®’s patented green coffee bean extract. Svetol® is the only green coffee extract with proven weight loss efficacy in several published clinical studies. The Trim Energy® line also includes  Trim Energy® Green Coffee Bean Veggie Caps with Svetol® (with 800 mg green coffee bean daily).

You can buy the original Trim Energy® with a Triple Action Edge™   of 400 mg of Green Coffee Bean daily, EGCG from green tea and stress-less herb ashwagandha at


  1. Healy, Melissa. (March 27, 2012). Green Coffee Beans Show Potential for Losing Weight. Los Angeles Times. Retrieved June 7, 2012 from
  2. Duncan, Lindsey. (April 25, 2012). The Green Coffee Bean That Burns Fat Fast. The Dr. Oz Show. Retrieved June 7, 2012 from