Part 6: Making Sense of Serving Sizes and Full Packages
Welcome back to the ‘Nutrition Labels Matter’ series! Today, we’re going to tackle a newer addition to nutrition labels that’s designed to help you make better choices—dual column labels. These labels show you the nutrition information for both a single serving and the entire package. If you’ve ever been tempted to eat the whole package in one sitting (we’ve all been there), this label is here to help you understand what that really means for your diet. Let’s break down how to read and use these dual column labels to make informed choices.
What Are Dual Column Labels?
Dual column labels provide nutrition information for both a single serving and the entire package. This type of labeling is especially helpful for products that are often consumed in one sitting, even if the package contains multiple servings. By showing both sets of numbers, dual column labels help you see the full impact of eating the entire package versus sticking to a single serving.
Why Dual Column Labels Matter:
Understanding dual column labels is important because they give you a clearer picture of what you’re actually eating. If you decide to eat the whole package, you can quickly see how many calories, fats, sugars, and other nutrients you’re consuming—no math required. This transparency helps you make more informed decisions, whether you’re managing your weight, monitoring your sodium intake, or just trying to eat healthier.
How to Read Dual Column Labels:
Here’s how to navigate dual column labels:
1. Serving Size: The first column gives you the nutrition facts for a single serving, based on the standard serving size listed on the label.
2. Entire Package: The second column shows you the nutrition facts for the entire package. This is where you can see the total calories, fats, sugars, etc., if you decide to eat it all in one go.
3. Compare and Decide: Use these two columns to decide how much of the product you want to eat. If the entire package has more calories or sodium than you’re comfortable with, consider sticking to the single serving size.
Examples of Products with Dual Column Labels:
• Snacks and Sweets: Think of a bag of chips or a large cookie that you might eat in one sitting.
• Drinks: A bottle of soda or juice that contains multiple servings.
• Convenience Foods: Items like microwavable meals that might be considered a full meal, but technically have two or more servings.
Tips for Using Dual Column Labels:
• Plan Your Portions: If you know you’re likely to eat the whole package, check the full-package column to see if it fits into your daily nutritional goals.
• Mindful Eating: Sometimes seeing the numbers for the entire package can be an eye-opener. Use this information to eat more mindfully and make adjustments elsewhere in your diet if needed.
• Sharing is Caring: If the full-package numbers are too high, consider sharing with someone or saving part of the package for later.
Dual column labels are a helpful tool for making more informed decisions about what and how much you eat. By showing the nutrition facts for both a single serving and the entire package, these labels help you see the bigger picture and make choices that align with your health goals. Next time you pick up a product with a dual column label, take a moment to compare the columns and decide what works best for you.