Final answer:
To gauge the nutrient richness of a food, consult the nutrition facts label to check for high percentages of beneficial nutrients and lower percentages of excess nutrients. Ingredients are listed by quantity, with healthier foods listing whole grains and whole foods first. The percent daily values on the label also indicate which nutrients are low or high in the food.
Step-by-step explanation:
To determine how nutrient-rich a food is using food labels, you need to familiarize yourself with the nutrition facts label present on packaged and processed foods. By law, these labels must display the nutrient content and ingredient list, which can provide valuable insights into the nutritional value of the food item.
When reading nutrition facts labels, look for key indicators of nutrient richness. These include high percentages of daily values (% DV) of beneficial nutrients like fiber and protein, and low percentages of nutrients that may be detrimental in excess, such as sodium and sugar. The ingredients are listed in descending order of quantity, so foods with whole grains, vegetables, and fruits at the top of the list are generally healthier choices. Moreover, avoid foods with processed ingredients as they tend to have fewer nutrients.
It is also essential to pay attention to the percent daily values listed on these labels. Nutrients with a % DV of 5% or less are considered to be low in the food, whereas those with a % DV of 20% or more are high. Utilizing tools like MyPlate in conjunction with the nutrition facts labels can further aid in making healthier food choices by providing a visual guide to the relative proportions of diverse food groups in a balanced diet.