How to Read Nutrition Labels: A Guide for Making Healthier Choices
Understanding nutrition labels is one of the most empowering things you can do for your health. They provide valuable information about the foods you're eating, helping you make informed choices to fuel your body. As a registered dietitian, I often work with clients to decode nutrition labels and identify which foods are truly supporting their health goals. Here's your step-by-step guide to reading and understanding nutrition labels so you can make smarter, healthier decisions at the grocery store.
1. Start with Serving Size
The serving size is the first thing you'll see on any nutrition label. It tells you the portion size that all the nutrition information is based on. This is important because many packaged foods contain more than one serving per package.
For example, if the serving size is 1 cup and the package contains 3 cups, all the nutrient information on the label applies to just that 1 cup—so if you eat the whole package, you’ll need to multiply the numbers accordingly. Always check the serving size to know how much you're actually eating.
2. Check the Calories
Next, take a look at the calories per serving. This helps you understand how much energy you're getting from the food. Keep in mind that calorie needs vary based on age, gender, activity level, and health goals, so knowing how many calories you’re consuming can help you manage your weight or ensure you're getting enough fuel.
· Low-calorie foods have 40 calories or less per serving.
· Moderate-calorie foods have between 100-200 calories per serving.
· High-calorie foods are typically over 200 calories per serving.
3. Look at the Nutrients
This section of the label is where you get the details about the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals).
· Total Fat: Watch the amount of total fat per serving, and try to focus on foods that are low in unhealthy fats, like trans fats and saturated fats. Opt for foods with healthy fats, such as those rich in omega-3 fatty acids.
· Saturated Fat: A diet too high in saturated fat can raise cholesterol and increase the risk of heart disease. The American Heart Association recommends keeping saturated fat to less than 10% of your daily calories.
· Trans Fat: These are the worst kind of fats, often found in processed foods. Aim to avoid these completely.
· Cholesterol: High cholesterol intake can lead to heart disease. Keep an eye on this number if you have high cholesterol or a family history of heart disease.
· Sodium: High sodium intake is linked to high blood pressure. Aim for less than 2,300 mg per day, or even lower if you have hypertension or are at risk.
· Total Carbohydrates: This includes fiber, sugars, and starches. It’s important to focus on fiber (which is great for digestion and heart health) and limit added sugars.
· Sugars: The label will list both total sugars and added sugars. Added sugars contribute to empty calories and can increase the risk of obesity, type 2 diabetes, and heart disease. Aim to limit added sugars to less than 10% of your total daily calories.
· Protein: This macronutrient is essential for muscle repair, immune function, and overall growth. Make sure you're getting enough, especially if you're active or trying to build muscle.
4. Check the % Daily Value (%DV)
The % Daily Value tells you how much of a nutrient is in one serving of the food, based on a 2,000-calorie diet. For example:
· 5% DV or less is considered low.
· 20% DV or more is considered high.
This is helpful when trying to determine if a food is high or low in certain nutrients. For example, if you see a food with a high %DV of fiber, that’s a great sign it will support your digestive health.
5. Focus on Fiber and Vitamins
When looking at fiber (in the carbohydrate section), aim for foods that offer at least 3 grams of fiber per serving. Fiber helps with digestion, keeps you feeling fuller longer, and can help manage blood sugar and cholesterol levels.
Also, take note of the vitamins and minerals listed, especially Vitamin D, calcium, iron, and potassium. These are important for bone health, immune function, and overall well-being. If a food is high in these essential nutrients, it’s a bonus for your diet!
6. Ingredients List
The ingredients list is a breakdown of everything that’s inside the food product. Ingredients are listed in descending order, meaning the first ingredient is the most abundant. Look out for hidden sugars (e.g., high fructose corn syrup, cane sugar, dextrose) and artificial additives, preservatives, and colorings.
Ideally, you want foods with a short, simple ingredient list made up of real, whole foods. The fewer processed ingredients, the better!
7. Be Aware of Health Claims
Many packaged foods have labels like “low-fat,” “sugar-free,” or “organic.” While these claims can be helpful, they don’t always tell the full story. For example, a “low-fat” product may have added sugar to make it taste better, or a “sugar-free” product could contain artificial sweeteners.
Always go back to the nutrition facts and ingredients list to verify whether the product aligns with your health goals.
Conclusion
Reading nutrition labels may seem complicated at first, but with practice, it becomes second nature. By focusing on serving size, calories, nutrients, and ingredients, you’ll be able to make more informed choices that support your health and wellness goals.
If you're feeling overwhelmed or unsure about what to look for, consider working with a registered dietitian who can help you navigate food labels and create a personalized plan to meet your nutritional needs.
Your health starts with what you put on your plate—make every choice count!
