Nut-Free Granola Bars: A Healthy Recipe

In a world increasingly conscious of dietary needs, the demand for nut-free granola bars is on the rise. These delicious and versatile snacks offer a safe and satisfying alternative for individuals with nut allergies and those seeking healthy, homemade options. Beyond being allergy-friendly, nut-free granola bars are a convenient and nutritious choice for busy individuals, families with children, and fitness enthusiasts looking for a quick and easy snack or post-workout fuel.

A Growing Need for Allergen-Friendly Foods

Nut allergies are becoming increasingly common, affecting a significant portion of the population. Finding safe and enjoyable snacks can be a challenge for individuals with these allergies, as nuts are often found in popular treats. This has fueled a growing demand for allergen-friendly foods, including nut-free granola bars.

The Benefits of Homemade Nut-Free Granola Bars

Beyond their allergy-friendly nature, homemade nut-free granola bars offer numerous advantages:

• Control over Ingredients: You can customize your granola bars with high-quality, wholesome ingredients, ensuring they meet your dietary needs and preferences.
• Healthier Alternatives: You can use less sugar and more natural sweeteners, avoiding artificial ingredients often found in commercially produced granola bars.
• Cost-Effectiveness: Making your own granola bars is often more affordable than buying pre-made options.
• Versatility: You can experiment with different flavors, textures, and toppings to create unique and delicious granola bars that suit your taste.

In the following sections, we’ll delve deeper into the nutritional benefits of a nut-free granola bar recipe, guide you through choosing the right ingredients, and provide a simple step-by-step recipe you can easily follow. Whether you’re seeking a healthy snack option or a delicious way to cater to dietary restrictions, homemade nut-free granola bars are a versatile and rewarding solution.

Why Choose Nut-Free Granola Bars?

Nut-free granola bars offer a range of benefits for those with allergies, dietary restrictions, and anyone seeking healthier snack options. From addressing common nut allergies to highlighting the nutritional value of key ingredients, understanding the reasons behind choosing nut-free granola bars empowers you to make informed choices.

Navigating Nut Allergies: A Safe and Delicious Solution

Nut allergies are a serious health concern, affecting a significant portion of the population. These allergies can trigger severe reactions, including anaphylaxis, making it crucial to avoid nuts and nut-based products. Nut-free granola bars provide a safe and enjoyable solution for those with nut allergies, allowing them to enjoy the satisfying crunch and flavor of a traditional granola bar without risking a reaction.

Avoiding Cross-Contamination: Keeping Safety Top of Mind

Even for those without a nut allergy, cross-contamination can be a concern. This occurs when nut-containing ingredients come into contact with other foods, potentially transferring allergens. Homemade nut-free granola bars offer control over the ingredients and preparation process, minimizing the risk of cross-contamination and ensuring safety for everyone.

The Nutritional Value of Nut-Free Ingredients

Nut-free granola bars are packed with nutritious ingredients that support overall health. While nuts are a great source of healthy fats, protein, and fiber, these benefits can be found in other ingredients that are naturally nut-free. Here’s a closer look:

• Oats: A powerhouse of fiber, oats support digestion, help you feel full, and regulate blood sugar levels.
• Seeds: Sunflower, pumpkin, and flax seeds offer a wealth of nutrients, including healthy fats, protein, antioxidants, and fiber.
• Dried Fruits: Apricots, cranberries, raisins, and dates provide natural sweetness and antioxidants, contributing to a boost of energy and overall well-being.
• Coconut Oil: This healthy fat adds a unique flavor and chewy texture to granola bars, providing a source of medium-chain triglycerides, which are easily metabolized for energy.

By embracing nut-free granola bars, you can enjoy a delicious and satisfying snack that caters to dietary needs and promotes a healthy lifestyle. The next section delves deeper into the nutritional advantages of a well-crafted nut-free granola bar recipe, offering insights into choosing the right ingredients to optimize your snacking experience.

The Health Benefits of a Nut-Free Granola Bar Recipe

Beyond being allergy-friendly, homemade nut-free granola bars offer a nutritional powerhouse that supports overall health and well-being. Let’s delve into the key ingredients and their contributions to your energy levels, weight management, and overall health.

Oats: A Fiber-Rich Foundation

Oats are the cornerstone of most granola bar recipes, and for good reason. They are an excellent source of soluble fiber, which helps regulate blood sugar levels, keeps you feeling full, and supports a healthy digestive system. Oats also provide a steady release of energy, making them a great choice for a sustained energy boost.

Seeds: Tiny Powerhouses of Nutrients

Sunflower, pumpkin, and flax seeds add texture and flavor to nut-free granola bars while also contributing a wealth of nutrients. These seeds are rich in healthy fats, protein, fiber, and antioxidants.

• Sunflower Seeds: Provide a good source of vitamin E, selenium, and magnesium, which are important for immune function, heart health, and muscle function.
• Pumpkin Seeds: Packed with zinc, iron, and magnesium, they support immune function, energy production, and brain health.
• Flax Seeds: A great source of omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation.

Dried Fruits: A Sweet Source of Antioxidants

Dried fruits like raisins, cranberries, apricots, and dates add natural sweetness and a concentrated source of antioxidants. Antioxidants protect your cells from damage caused by free radicals, which can contribute to aging and disease. Dried fruits also provide fiber, which aids digestion and helps regulate blood sugar levels.

The Impact on Weight Management and Energy Levels

Homemade nut-free granola bars can be a valuable tool for weight management, particularly if you’re mindful of the ingredients and portion sizes. The fiber content helps you feel full and satisfied, preventing overeating and cravings. The slow-release energy from oats and seeds can also help keep energy levels stable throughout the day, preventing energy crashes and promoting a balanced mood.

Overall Health Benefits

Incorporating a well-crafted nut-free granola bar recipe into your diet can contribute to overall health and well-being. The combination of fiber, protein, healthy fats, and antioxidants supports a healthy heart, improves digestion, boosts energy levels, and may even help protect against chronic diseases.

As you embark on creating your own nut-free granola bars, the next section will guide you through choosing the right ingredients to maximize their nutritional benefits and flavor. With a little knowledge and creativity, you can craft snacks that are both delicious and good for you.

Choosing the Right Ingredients: A Guide to Nut-Free Granola Bars

Selecting the best ingredients for your nut-free granola bars is the key to creating a delicious and nutritious snack. By focusing on high-quality ingredients and exploring diverse options, you can tailor your recipe to your dietary needs and preferences.

Oats: The Heart of Your Nut-Free Granola Bars

Oats are the foundation of most granola bar recipes, providing a satisfying texture and a wealth of nutrients. Look for high-quality rolled oats, as they offer a better texture and hold their shape better in the granola bar. Consider these tips when selecting oats:

• Certified Gluten-Free: If you have a gluten sensitivity, choose certified gluten-free oats to avoid any cross-contamination.
• Organic: Opt for organic oats whenever possible to minimize exposure to pesticides and herbicides.
• Steel-Cut Oats: While rolled oats are common for granola bars, steel-cut oats have a slightly chewier texture and may be preferred by some. Experiment with different types to discover your favorite.

Seed Options: Unlocking Flavor and Nutrition

Seeds add texture, flavor, and a boost of nutrients to your nut-free granola bars. Here are some popular choices:

• Sunflower Seeds: Offer a mild, nutty flavor and provide a good source of vitamin E, selenium, and magnesium.
• Pumpkin Seeds: Packed with zinc, iron, and magnesium, pumpkin seeds add a slightly sweet flavor and support a healthy immune system.
• Flax Seeds: A great source of omega-3 fatty acids, flax seeds contribute a subtle nutty flavor and support heart and brain health.
• Chia Seeds: Adding chia seeds boosts the fiber content and provides a source of omega-3 fatty acids, protein, and calcium.
• Sesame Seeds: These seeds offer a slightly nutty and slightly sweet flavor, contributing to a crunchy texture. They are also a good source of copper, manganese, and calcium.

Feel free to experiment with different seed combinations to create unique flavor profiles and textures.

Dried Fruit Choices: Sweetness and Antioxidants

Dried fruits add natural sweetness and a boost of antioxidants to your nut-free granola bars. Choose dried fruits that align with your preferences and dietary needs.

• Raisins: A classic choice, raisins offer a slightly sweet and tangy flavor and are a good source of potassium and iron.
• Cranberries: Known for their tart and tangy flavor, cranberries are packed with antioxidants and contribute to a bright color to your granola bars.
• Apricots: Dried apricots offer a sweet and slightly tart flavor and are a good source of vitamin A and fiber.
• Dates: Dates are naturally sweet and provide a sticky texture that helps bind the ingredients together. They are also a good source of fiber and potassium.
• Figs: Dried figs add a unique sweet and earthy flavor and are a good source of fiber, potassium, and calcium.

Remember to chop dried fruits into smaller pieces to ensure they are evenly distributed throughout the granola bar.

Sweeteners: Natural Alternatives

Choosing the right sweetener is essential for crafting nut-free granola bars that meet your dietary needs and taste preferences. Here are some natural alternatives to refined sugar:

• Honey: Provides a natural sweetness and contributes to the granola bar’s texture and binding properties.
• Maple Syrup: Offers a subtle sweetness and a unique maple flavor, adding a touch of sophistication to your granola bars.
• Dates: Naturally sweet and sticky, dates can be blended into a paste to replace traditional sweeteners. They are also a good source of fiber and potassium.
• Agave Nectar: A plant-based sweetener that offers a mild honey-like flavor and is suitable for vegans.

Healthy Fats: Chewiness and Flavor

The right fat source contributes to the chewy texture and adds a touch of flavor to your nut-free granola bars. Here are some healthy options:

• Coconut Oil: Provides a subtle coconut flavor and a chewy texture. It’s also a good source of medium-chain triglycerides, which are easily metabolized for energy.
• Butter: Traditional butter adds a rich flavor and contributes to a slightly crumbly texture. Choose unsalted butter to control the salt content.
• Avocado Oil: A healthy option with a mild flavor and a high smoke point, making it suitable for baking.

By thoughtfully selecting your ingredients, you can create nut-free granola bars that are not only delicious but also support your overall health and well-being. In the next section, we’ll dive into a simple and easy-to-follow recipe for making your own nut-free granola bars at home.

Our Nut-Free Granola Bar Recipe: A Step-by-Step Guide

Ready to create your own delicious and healthy nut-free granola bars? This easy-to-follow recipe will guide you through each step, from gathering ingredients to baking and cooling. With a few simple ingredients and a little time, you can enjoy a homemade treat that’s safe for nut allergies and packed with nutrients.

Gather Your Ingredients:

First, gather all the ingredients you need. Here’s what you’ll need for this recipe:

• 2 cups rolled oats (certified gluten-free if needed)
• 1/2 cup sunflower seeds
• 1/4 cup pumpkin seeds
• 1/4 cup flax seeds
• 1/2 cup dried fruit of your choice (chopped)
• 1/4 cup honey or maple syrup
• 1/4 cup coconut oil, melted
• 1 teaspoon vanilla extract

Step-by-Step Instructions:

1. Preheat your oven to 350°F (175°C). Line a baking pan with parchment paper to prevent sticking and make for easier removal.
2. Combine dry ingredients. In a large bowl, combine the oats, sunflower seeds, pumpkin seeds, and flax seeds.
3. Add wet ingredients. Pour in the dried fruit, honey or maple syrup, melted coconut oil, and vanilla extract.
4. Mix well. Use a spoon or spatula to stir the ingredients together until they are evenly coated and combined.
5. Press into the pan. Press the mixture firmly into the prepared baking pan, creating an even layer.
6. Bake for 20-25 minutes. Bake until the edges are lightly browned and the granola bars are set.
7. Cool completely. Let the granola bars cool completely in the pan before cutting them into bars.

Baking Tips:

• Experiment with flavors: Don’t be afraid to get creative with your dried fruit choices and add other flavors like cinnamon, nutmeg, or chocolate chips.
• Customize sweetness: If you prefer a less sweet granola bar, you can reduce the amount of honey or maple syrup.
• Use a non-stick baking sheet: A non-stick baking sheet can prevent sticking and make clean-up easier.
• Store properly: Store your granola bars in an airtight container at room temperature for up to a week, or freeze them for longer storage.

With these simple instructions, you can create a batch of delicious and nutritious homemade nut-free granola bars in no time. These bars are perfect for those with nut allergies, families with dietary restrictions, or anyone seeking a healthy and convenient snack.

Ready to experiment with different flavors and textures? The next section will explore exciting variations and customization options for your nut-free granola bars.

Variations and Customization: Tailoring Your Nut-Free Granola Bars

The beauty of homemade granola bars lies in their flexibility. Once you’ve mastered the basic recipe, you can explore endless variations and customizations to create a snack that perfectly suits your taste preferences and dietary needs.

Flavor Combinations: A World of Possibilities

Experiment with different flavor combinations to create unique and delicious nut-free granola bars. Try these ideas:

• Citrus Burst: Add a zest of lemon or orange for a refreshing citrus flavor. Consider using dried cranberries or apricots for a complementary sweetness.
• Tropical Delight: Incorporate dried mango, pineapple, or papaya for a taste of the tropics.
• Chocolate Indulgence: Add dark chocolate chips or cocoa powder for a decadent twist. Pair this with dried cherries or raspberries for a delicious contrast in flavors.
• Spiced Wonder: Incorporate warm spices like cinnamon, nutmeg, or ginger for a comforting and warming flavor.
• Berry Bliss: Combine dried blueberries, strawberries, or raspberries for a naturally sweet and vibrant flavor.

Texture Options: Crunchy, Chewy, and Everything in Between

Play with different textures to create a granola bar that satisfies your cravings. Here are some ideas:

• Extra Crunch: Increase the amount of seeds like sunflower, pumpkin, or flax seeds for a satisfyingly crunchy bite.
• Chewy Goodness: Use a blend of rolled oats and steel-cut oats to achieve a more chewy texture.
• Oaty Delight: For a more classic granola bar texture, stick with rolled oats as the primary ingredient.

Topping Ideas: Elevate Your Granola Bars

Add a finishing touch to your granola bars with delicious toppings:

• Chocolate Drizzle: Melt dark chocolate and drizzle it over the cooled granola bars for a decadent finish.
• Nut-Free Sprinkles: Sprinkle on some coconut flakes, sesame seeds, or chopped dried fruit for a burst of texture and flavor.
• Powdered Sugar Dusting: Dust the cooled granola bars with powdered sugar for a touch of sweetness.

Dietary Considerations: Vegan, Gluten-Free, and Sugar-Free Options

Adapting your recipe to meet specific dietary needs is easy. Here are some tips:

• Vegan Granola Bars: Use vegan-friendly sweeteners like agave nectar, dates, or maple syrup. Ensure all other ingredients are plant-based.
• Gluten-Free Granola Bars: Use certified gluten-free oats and ensure that any other ingredients are gluten-free.
• Sugar-Free Granola Bars: Use natural sweeteners like dates or stevia and avoid adding any additional sugar.

Remember to read labels carefully and always choose ingredients that meet your dietary restrictions. By embracing these tips, you can enjoy homemade nut-free granola bars that are not only delicious but also tailored to your specific needs and preferences.

In the next section, we’ll explore the best ways to store your homemade granola bars to preserve their freshness and flavor.

Storing and Enjoying Your Nut-Free Granola Bars

Now that you’ve created your own batch of delicious nut-free granola bars, it’s time to learn how to store them properly to preserve their freshness and flavor. We’ll also explore a variety of ways to enjoy these versatile snacks, making them a staple in your healthy eating routine.

Storage Tips: Keeping Your Granola Bars Fresh

Store your homemade granola bars in an airtight container at room temperature for up to a week. This will help prevent them from becoming stale or absorbing moisture. If you plan to store them for longer, consider freezing them for up to two months.

• Airtight Container: An airtight container will help prevent the granola bars from becoming dry and brittle.
• Room Temperature: Storing your granola bars at room temperature is ideal for short-term storage.
• Freezing: For longer storage, freeze your granola bars in a freezer-safe bag or container. They will stay fresh for up to two months.

Serving Suggestions: Unleash Your Creativity

Enjoy your nut-free granola bars in a variety of ways:

• On-the-Go Snack: Grab a granola bar for a quick and satisfying snack during your busy day.
• Breakfast Boost: Pair a granola bar with a cup of yogurt, milk, or a smoothie for a wholesome and nutritious breakfast.
• Post-Workout Fuel: Enjoy a granola bar as a post-workout snack to replenish energy levels and support muscle recovery.
• Dessert Delight: Crumble granola bars over yogurt, ice cream, or fruit for a crunchy and flavorful topping.
• Trail Mix Addition: Combine granola bars with nuts, seeds, and dried fruits for a custom trail mix perfect for hiking, camping, or snacking on the go.

Versatility: A Snack for Every Occasion

Nut-free granola bars are incredibly versatile and can be enjoyed at any time of day. They are a great option for:

• School Lunches: Pack a nut-free granola bar for a healthy and satisfying lunchbox treat for children.
• Road Trips: Keep a stash of granola bars on hand for a convenient and nutritious snack during long drives.
• Hiking Adventures: Pack a granola bar as a light and portable snack for your next hike.

Homemade nut-free granola bars offer a convenient, nutritious, and delicious way to enjoy a healthy snack. They are perfect for individuals with allergies, families with dietary restrictions, and anyone seeking a wholesome and satisfying treat.

In the next section, we’ll answer some frequently asked questions about nut-free granola bars, providing valuable information and tips for those who are new to making these delicious snacks.

FAQs: Addressing Common Questions About Nut-Free Granola Bars

Making your own nut-free granola bars is a rewarding experience, but you may have questions along the way. This section addresses some common concerns, offering valuable information and tips for a successful baking experience.

Nut Allergies: Ensuring Safety and Peace of Mind

Q: Are these granola bars truly nut-free?

A: Yes, these granola bars are specifically designed to be nut-free, making them safe for individuals with nut allergies. However, it’s always crucial to double-check the labels of any ingredients you use, especially if you’re concerned about cross-contamination. It’s also important to ensure that your kitchen surfaces and utensils are clean and free of any nut residue.

Ingredient Substitutions: Adapting to Your Needs

Q: Can I use different types of dried fruit?

A: Absolutely! Feel free to experiment with different dried fruit combinations based on your taste preferences. Try mixing dried cranberries and apricots for a tart and tangy flavor, or combine dried mango and pineapple for a tropical twist.

Q: What if I don’t have honey or maple syrup?

A: You can use alternative sweeteners like dates, agave nectar, or stevia. Blend dates into a paste to create a natural sweetener that also adds texture.

Nutritional Content: Understanding the Benefits

Q: Are nut-free granola bars as nutritious as those with nuts?

A: While nuts are a great source of healthy fats, protein, and fiber, many other ingredients offer similar nutritional benefits. Oats, seeds, and dried fruits provide fiber, protein, antioxidants, and essential vitamins and minerals.

Baking Tips: Mastering the Technique

Q: How do I make sure my granola bars don’t crumble?

A: Press the granola bar mixture firmly into the pan to ensure it’s compact and holds its shape. Don’t overbake the bars, as this can make them dry and brittle. Let them cool completely in the pan before cutting them into bars.

Storage Advice: Keeping Your Granola Bars Fresh

Q: How long do homemade granola bars last?

A: Homemade granola bars can last for up to a week when stored in an airtight container at room temperature. For longer storage, freeze your granola bars in a freezer-safe bag or container. They will stay fresh for up to two months.

Remember, these are just a few common questions. If you have any other concerns or need further guidance, don’t hesitate to research or consult with a nutritionist or dietitian. Happy baking!

The next section explores the exciting world of nut-free snacks beyond granola bars, showcasing a variety of delicious and healthy alternatives.

Beyond the Recipe: Exploring the World of Nut-Free Snacks

While homemade nut-free granola bars are a delicious and versatile option, the world of nut-free snacks extends far beyond. Let’s explore a variety of healthy and delicious alternatives that cater to various dietary needs and preferences.

Fruit Snacks: A Naturally Sweet and Nutritious Choice

Fresh fruits are a naturally nut-free and refreshing snack option. They are packed with vitamins, minerals, and fiber, making them a healthy choice for both adults and children. Here are some ideas:

• Apple Slices with Peanut-Free Butter: Pair apple slices with a peanut-free butter or a homemade sunflower seed butter for a satisfying and protein-rich snack.
• Fruit Salad: Combine a variety of fruits like berries, melon, and grapes for a colorful and refreshing snack.
• Dried Fruit: Dried fruits, like raisins, cranberries, and apricots, offer a concentrated source of sweetness and antioxidants.

Vegetable Snacks: A Crunchy and Flavorful Delight

Vegetable snacks provide a satisfying crunch and are packed with nutrients. Here are some ideas:

• Carrot Sticks with Hummus: Pair crunchy carrot sticks with a homemade hummus, made from chickpeas, tahini, and other healthy ingredients.
• Cucumber and Tomato Salad: Combine sliced cucumber and tomato with a simple vinaigrette for a light and refreshing snack.
• Celery Sticks with Peanut-Free Butter: Enjoy crunchy celery sticks with a peanut-free butter for a protein-rich and satisfying snack.

Seed-Based Snacks: A Powerhouse of Nutrition

Seeds offer a wealth of nutrients, including healthy fats, fiber, and protein. Here are some ideas:

• Roasted Sunflower Seeds: Enjoy sunflower seeds on their own or as a topping for yogurt, salads, or smoothies.
• Pumpkin Seed Butter: Spread pumpkin seed butter on crackers or toast for a healthy and flavorful snack.
• Chia Seed Pudding: Combine chia seeds with milk or yogurt to create a creamy and nutritious pudding.

Other Allergen-Friendly Options: Exploring a Wider Range

Beyond fruits, vegetables, and seeds, there are many other nut-free and allergen-friendly snack options to explore.

• Rice Cakes: A versatile base for toppings like peanut-free butter, avocado, or hummus.
• Popcorn: A light and airy snack, popcorn can be enjoyed plain or with seasonings like salt, pepper, or paprika.
• Edamame: Enjoy these steamed soybeans as a healthy and protein-rich snack.
• Hard-Boiled Eggs: A classic and nutrient-rich snack, hard-boiled eggs provide protein, healthy fats, and essential vitamins.

Remember, when exploring nut-free snacks, always read labels carefully and choose options that meet your dietary needs and preferences. By expanding your knowledge of nut-free snack options, you can create a diverse and delicious range of healthy choices that support your well-being.

The final section of this article will offer a collection of resources for those seeking additional information about nut allergies, nutrition, and healthy snacking choices.

Conclusion: Embracing Nut-Free Granola Bars for a Healthy Lifestyle

By making your own nut-free granola bars, you’re not just crafting a delicious snack; you’re taking control of your health and well-being. These homemade treats offer a unique blend of convenience, nutritional value, and versatility. Let’s recap the key benefits that make these granola bars a perfect addition to any healthy lifestyle.

Easy Recipes for a Busy Life

Creating your own granola bars is surprisingly simple. The recipe we explored is straightforward, requiring minimal ingredients and preparation time. This means you can easily whip up a batch whenever you need a nutritious snack or want to prepare healthy treats for family and friends.

A Powerhouse of Nutrition

Nut-free granola bars are packed with essential nutrients. Oats, seeds, and dried fruits contribute fiber, protein, healthy fats, antioxidants, and a range of vitamins and minerals. These ingredients help support a healthy heart, digestive system, and overall energy levels.

Versatility for Every Occasion

From a quick breakfast boost to a satisfying post-workout fuel, these granola bars are incredibly versatile. Enjoy them on the go, pack them for school lunches, or use them as a base for creative snacks. Their adaptability makes them a perfect choice for any time of day.

By embracing homemade nut-free granola bars, you can enjoy a delicious and nutritious snack that caters to your dietary needs and preferences. With a little effort and creativity, you can enjoy a healthy and satisfying treat that fits seamlessly into your busy lifestyle.

Resources

To delve deeper into nut-free snacking and managing food allergies, here are some valuable resources:

• Understanding Food Allergies: This resource from the National Institute of Allergy and Infectious Diseases provides comprehensive information about food allergies, including symptoms, diagnosis, and management. https://www.niaid.nih.gov/diseases-conditions/food-allergy
• Creating a Healthy Eating Pattern: The Dietary Guidelines for Americans, published by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, offers evidence-based advice on building a healthy diet across the lifespan. https://www.dietaryguidelines.gov/
• The Benefits of Whole Grains: The Whole Grains Council provides information about the health benefits of whole grains, including oats, and offers tips for incorporating them into your diet. https://wholegrainscouncil.org/
• Food Allergy Resources: The Food Allergy Research & Education (FARE) website offers a wealth of information and support for individuals and families managing food allergies. https://www.foodallergy.org/
• Nutrition Facts Label: How to Use It: The FDA provides a detailed guide on understanding and utilizing the information on food labels, empowering you to make informed choices. https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label