However, learning how to read these labels can make a big difference in choosing foods that support your overall wellness goals.
Whether you’re trying to eat healthier, manage your weight, or just make smarter grocery decisions, knowing how to interpret these labels is a powerful skill.
Start with the Serving Size
The first thing to check is the serving size. This tells you how much of the product the rest of the nutrition information refers to. For example, if a serving is one cup and you eat two cups, you’ll need to double all the values listed. This section also shows how many servings are in the package, which helps you understand how much you’re actually consuming.
Check the Calories
Calories indicate the amount of energy you’ll get from one serving. This number is essential if you’re tracking your intake for energy balance. It’s not about eating fewer calories across the board—it’s about finding the right balance based on your activity level and dietary needs.
Look at the Nutrients to Limit
Next, look at the nutrients that are generally recommended to be consumed in moderation. These typically include:
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Saturated Fat: High amounts may contribute to certain health risks. Opt for foods with lower percentages of saturated fats.
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Trans Fat: This should be as close to zero as possible.
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Sodium: Commonly found in processed foods, high sodium levels can add up quickly.
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Added Sugars: These are sugars not naturally found in the food and are worth keeping an eye on.
The Percent Daily Value (%DV) shows how much a nutrient in a serving contributes to a daily diet. As a general guide:
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5% DV or less is considered low
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20% DV or more is considered high
Focus on Nutrients to Get More Of
Labels also list nutrients that are important to include in your diet. These often include:
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Dietary Fiber: Aids in digestion and can help you feel full.
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Protein: Essential for tissue repair and muscle maintenance.
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Calcium, Iron, and Potassium: Important minerals that support various bodily functions.
Choosing foods high in these nutrients can help support your long-term wellness.
Scan the Ingredients List
Besides the Nutrition Facts panel, it’s also helpful to look at the ingredients list. Ingredients are listed in descending order by weight, so those at the top make up the most of the product. Shorter ingredient lists with familiar items are often a good sign of less processed foods.
Compare Products
Don’t rely on marketing buzzwords like “light,” “natural,” or “low fat.” Two similar products can have very different nutritional profiles. Compare labels to choose the option that better fits your goals.
Watch for Hidden Ingredients
Sometimes sugar or sodium appears under different names. For example, sugar might be listed as corn syrup, dextrose, or cane juice. Being familiar with these terms helps you understand what you’re really getting.
Wrap-Up
Reading nutrition labels gets easier with practice. By focusing on serving sizes, key nutrients, and the ingredients list, you can make better choices at the grocery store and feel more confident about what you’re putting on your plate. It’s not about perfection—it’s about making informed decisions, one label at a time.
