Do you check labels when shopping for food, and if so, what do you look for? In this video, we'll explore how nutrition facts labels can help us make informed decisions about the foods we buy and how to spot potential "serving size scams" that companies may use to make their products appear healthier than they really are.

First, let's talk about serving sizes. A nutrition facts label lists various nutritional values per 100g and/or per serving size. This can be misleading, as the serving size of food items is often not well defined. For example, how many servings of granola do you actually eat for breakfast? Companies may also use a small serving size to make their product look better on the label.

In fact, according to the FDA, less than 0.5g of trans fat per serving has to be labeled as 0g. This means that if you have a serving size of 37g, for example, you could mislabel up to 1.3% of trans fats as "0g per serving." The serving size of cooking oil spray is even smaller, at just 0.25g, and yet the label may claim "no fat, calories, or sodium per serving." In reality, these 0.25g of oil contain 2kcal, and you'll likely use many more servings in a single cooking session. A more accurate label would reveal that 100g of oil contains nearly 900kcal, the highest possible calorie density.

In conclusion, it's important to be wary of serving size claims on nutrition facts labels and to look beyond the label to make informed decisions about the foods we buy.


▬▬ Timestamps ▬▬▬▬▬▬▬▬▬▬▬▬▬▬

0:00 Intro
0:15 Serving size scam
1:31 Calculating water content
2:55 Calorie density
3:31 Weight loss threshold

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