Read Nutrition Labels Like a Pro

Understanding nutrition labels is key to making informed and healthy food choices. These labels provide valuable information about what’s in your food, helping you manage your diet, avoid unwanted ingredients, and meet your nutritional goals. Here’s a simple guide to help you decode nutrition labels like a pro.

1. Start with the Serving Size

The serving size tells you the amount of food the rest of the label refers to. Always check this first because the nutritional values listed are based on one serving—not necessarily the entire package. For example, if a bag of chips shows a serving size of 1 oz but you eat 2 oz, you’ll be consuming double the calories, fats, and other nutrients listed.

2. Check Calories

Calories show how much energy you get from one serving. Monitoring calories can help you maintain or adjust your weight. Keep in mind that not all calories are equal—calories from fruits, vegetables, and whole grains come with beneficial nutrients, while those from sugary snacks may offer little nutritional value.

3. Know the Macronutrients

• Total Fat: Includes all fats in the product. Look for amounts of saturated fat and trans fats, which should be limited as they can impact heart health negatively.
• Cholesterol and Sodium: Important to monitor especially if you have health concerns related to heart disease or blood pressure.
• Total Carbohydrates: Includes sugars, fiber, and starches. Pay attention to fiber (which aids digestion) and added sugars (which can contribute to weight gain).
• Protein: Essential for muscle repair and overall body function.

4. Understand the % Daily Value (%DV)

The %DV shows how much a nutrient in one serving contributes to your daily recommended intake, based on a 2,000-calorie diet. As a general rule:

• 5% DV or less per serving is considered low
• 20% DV or more is considered high

Use %DV to quickly evaluate if a food is high or low in specific nutrients like sodium, fiber, and vitamins.

5. Look for Added Sugars

Many foods contain natural sugars, but added sugars are those introduced during processing. High consumption of added sugars is linked to various health issues. Aim for products with low or no added sugars by checking this line carefully.

6. Check for Important Vitamins and Minerals

Nutrition labels often list essential vitamins and minerals such as Vitamin D, calcium, iron, and potassium. These nutrients support various body functions and can indicate if a food is especially nutrient-dense.

7. The Ingredients List Matters

While not part of the nutrition facts panel, the ingredients list is important. Ingredients are listed in order of quantity, from highest to lowest. Watch for ingredients you want to avoid or limit, such as artificial additives, high fructose corn syrup, or excessive sodium.

Bonus Tips

• Compare nutrition labels between brands to find healthier options.
• Use nutrition labels alongside your dietary goals (e.g., low sodium, high fiber).
• Remember that fresh or whole foods like fruits and vegetables don’t have nutrition labels but are key to a balanced diet.