The Nutritional Value Of Food

Food is the basis for survival, and any food you choose will supply energy in the form of calories, fat and other nutrients. The nutritional value of the food you eat is important because it provides you with the nutrients you need to remain strong and maintain good health. Reading food labels to learn more about some of the common values of food may help you make smarter choices when it comes to preparing your next meal.

Calories
You need a sufficient number of calories each day to maintain your energy and muscle mass, report Dayle Hayes and Rachel Laudan, authors of "Food and Nutrition." Eating too many calories can cause you to gain weight, which can lead to many different illnesses and diseases. The average adult needs about 2000 calories each day. All packaged foods list the calories per serving in the nutritional label so you can keep track of how many you consume each day. The fewer calories a food contains, the healthier it is for you.
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Fat
Fat is an important part of a healthy diet as long as you limit how much you consume. Fat gives you energy and helps you feel full so you eat less throughout the day. Eating too much fat can lead to health conditions, such as cancer and heart disease, notes Judith E. Brown, author of "Nutrition Now." Food labels list how many grams of fat are in your food so you can watch your intake. You should aim to eat 65 g of fat or less each day. Choose healthy fats, such as olive oil or avocado, rather than the fats found in baked goods and fast food.

Sodium
Too much sodium can lead to heart disease and hypertension, reports Brown, and limiting your diet to 2300 mg -- 1 tsp. -- or less per day can help you maintain good health. Food labels list the amount of sodium per serving on the nutrition label so you can monitor how much you consume each day. Frozen dinners, canned soups and prepackaged foods are often high in sodium. Eating more fresh foods, such as fruits, vegetables and whole grains, will help you reduce how much sodium you consume. Putting down the salt shaker at meals and while cooking can also help.

Protein
Eating plenty of protein rich foods, such as meats, cheese, milk and peanut butter, will help you maintain energy so you do not gain weight, report Hayes and Laudan. Protein is also essential for muscle growth and maintenance. Food labels list how many grams of protein are in each serving of what you eat so you can ensure you get about 65 g per day, though you may need more or less based on your weight and activity level.

Fiber
Fiber is important for digestion and can help you maintain a healthy digestive system. Brown comments that many diets are filled with too much processed food and fast food so many people do not get the recommended 28 g of fiber per day. Food labels tell you how much fiber is in a serving as well as the percentage towards your daily goal. Adding foods high in fiber, such as fruits, vegetables, beans and whole grains, will help you reach your 28 g goal.