The 5/20 rule is a healthy formula that an individual can follow to make sure that they are receiving the proper daily percentage in a serving. The 5/20 rule is making sure that if a serving of a particular nutrient is within an individual’s particular need. An example would be I am watching my saturated fat intake and carbohydrates. I have an 18 ounce jar of Jif Omega-3 peanut butter. There are 15 servings in a jar. A single serving of peanut butter is two tablespoons. The saturated fat for this particular item is 14% of the recommended daily requirement.
The total fat for the individual serving was 25% for the total value of the day. That is too much fat to be consuming for someone trying to watch their fat intake which is only a two tablespoon allowance. So for the fat intake I would not make a habit of eating it every day. The total carbs for a single serving is 3% of the recommended daily value. I am trying to cut down on my carbohydrates so having less than 5% following the 5/20 rule is a good option for me to consume.
Six key food label facts that make it easy for a consumer to understand a particular food item are the serving size, calories, limiting of nutrients, getting adequate nutrients, comprehending the bottom foot note of the nutrition facts label, and percent daily value. A person needs to understand that when they consume a product there is always a nutrition facts label on the back that states how many servings are in a product and the single serving amount.
The nutrition facts are represented for what a single serving contributes. An example of serving size is if a person eats a whole jar of peanut butter in one sitting, they are consuming fifteen servings of that product. Calories are another item that a person needs to view when they look at the nutrition facts label. When a person eats a serving size of peanut butter which is two tablespoons, they are consuming 190 calories, the fat calories of that single serving is 140 calories.
So if a person eats 4 tablespoons of peanut butter they are eating 380 calories of peanut butter with a total of 280 fat calories. Limiting nutrient intake of an item such as saturated fat is a recommended thing to do to make sure that a person does not go over the recommended daily allowance and to maintain a healthy well balanced lifestyle. It is also important to make sure that a person is getting the right amount of a particular nutrient.
For example vitamin A, C, and E are all important nutrients that many people lack in their diets. Making sure that these are all included in foods people eat will make them healthier and even prevent against some diseases. At the end of the nutrition facts label is called the foot note. Many people overlook that part or when they read it do not understand what they are viewing. When reading this people needs to understand that it is a %DV that is based on a 2,000 calorie diet.
Understanding the percent daily allowance is making sure that a person is not going over or being under a particular item. For example, everything is mathematical and pretty simple to follow based on the percentage shown on the food label. The entire day is 100% of a particular item, eating two tablespoons of peanut butter only gives a person 10% of Vitamin E. So a person has to make sure that they get at or near 90% more Vitamin E to reach the recommended daily requirement.
Courtney from Study Moose