Reading Nutrition Labels Like a Pro
Have you ever picked up a product at the grocery store, glanced at the nutrition label, and thought, What does all this even mean? You're not alone! Nutrition labels can feel like a secret code, but once you know how to read them, you’ll be empowered to make smarter choices for your health. Let’s break down the basics so you can navigate nutrition labels like a pro and feel confident in your food choices.
Heading to the Store
Be sure to give yourself time to leisurely shop. Have enough time set aside to read the labels. Don’t be in a hurry, that will never work! Have your earbuds and set them to whatever your music choice is (or whatever it is you like to listen to). Have your phone handy in case some of the print is too small…take a picture and enlarge it so you can read. Or you may purchase a magnifying glass reader with a light around the outside of it. Take that to the store and it’ll make reading labels a breeze!
Start with the Serving Size
The first thing to check on a nutrition label is the serving size and the number of servings per container. This information is crucial because all the numbers on the label (calories, fats, carbs) are based on that serving size. If a serving size is one cup but you’re eating two cups, remember to double all the values listed on the label.
Check the Calories
Next, look at the calories per serving. Calories are the energy you get from food, and while they’re important, they’re just one part of the bigger picture. Use calories as a guide, but focus more on the quality of the calories (e.g., whole foods vs. processed snacks).
Decode the Nutrients
The nutrient section lists important components of the food. Here's how to interpret them:
Total Fat: Look at the breakdown of saturated and trans fats. Choose foods with low saturated fat and no trans-fat for better heart health.
Cholesterol and Sodium: Keep these numbers in check, especially if you’re watching your blood pressure or heart health. Aim for lower sodium (under 5% Daily Value per serving is low).
Total Carbohydrates: Includes dietary fiber, sugars, and added sugars. Prioritize foods with higher fiber and lower added sugars.
Protein: An important building block, especially if you’re active or following a specific diet.
Understand the % Daily Value (%DV)
The % Daily Value shows how much of each nutrient is in one serving compared to the recommended daily intake.
5% DV or less = Low
20% DV or more = High
Aim for high %DV in fiber, vitamins, and minerals, and low %DV in saturated fat, sodium, and added sugars.
Ingredients Matter
Ingredients aren’t part of the nutrition panel itself, but they’re just as important. The shorter and simpler the ingredient list, the better! Look for whole, recognizable ingredients and avoid products with long lists of chemicals or additives. If you don’t recognize the ingredient, beware and do your research. Ingredients are listed in descending order by weight. If sugar or an unhealthy fat is one of the first few items, consider a different option.
Don’t Forget About Fiber
Fiber is your best friend for digestion, heart health and staying full longer. Look for foods with at least 3 grams of fiber per serving, especially in bread, cereal and snacks.
Watch Out for Marketing Tricks
Labels like "low-fat," "natural," or "sugar-free" can be misleading. Always check the full nutrition panel and ingredient list to see if these claims hold up. "Low-fat" products often have added sugars to compensate for flavor. Read the label to ensure you’re not trading one unhealthy component for another.
Compare Similar Products
When in doubt, compare labels on similar items. For example, if you’re choosing between two brands of granola, the label can help you pick the one with more fiber and less sugar.
Keep in Mind
Reading nutrition labels doesn’t have to be overwhelming. By understanding serving sizes, focusing on key nutrients, and checking ingredient lists, you can make informed choices that support your health goals. With practice, decoding labels will become second nature—and you’ll be shopping like a pro in no time!
