How to Read a Nutrition Label

Nutrition labels are on almost every packaged food, but most people don't know how to use them. Once you understand what to look for, you can make healthier choices every day.

Start with Serving Size

This is the most important line on the label, and the most commonly ignored. All the numbers below it are based on one serving. If a bag of chips says 150 calories but the serving size is 15 chips, and you eat 45, you've consumed 450 calories.

Always check serving size first. Many packages that look like single servings actually contain 2 or 3.

Calories

Calories measure how much energy a food provides. As a general guide, the FDA considers 400 or more calories per serving as high, 100 calories as moderate, and 40 calories as low. While calories are important, the composition of the food is more important.

Nutrients to Limit

• Saturated Fat: Linked to heart disease. Look for less than 10% of daily value (DV).

• Sodium: Most Americans consume too much. High sodium raises blood pressure. Look for less than 20% DV per serving.

• Added Sugars: This line was added to labels in 2020. Aim for as low as possible.Less than 5% DV is ideal.

  • Important to note: Foods with added sugars are not necessarily sweet. Always check the label.

Nutrients to Get Enough Of

• Dietary Fiber: Supports digestion, blood sugar control, and feeling full. Aim for 20% DV or more.

• Protein: Keeps you full and supports muscle health.

• Vitamins and Minerals: Look for Vitamin D, Calcium, Iron, and Potassium, nutrients many Americans don't get enough of.

  
  

Macromolecules

Macromolecules are big molecules. Most of the calories in your meals come from 3 macromolecules: carbohydrates, fats, and proteins.

Carbs: Carbs are your body's main source of energy. What matters more than the amount of carbs in your food is what type there is. Try checking the fiber content, which is listed under the carbs. Foods high in fiber are generally considered healthier because it keeps you full and helps with digestion. If the food is high in carbs but low in fiber, chances are that they're refined carbs and they will spike your blood sugar.

Protein: Protein is essential for building muscle, building/repairing body tissue, and making enzymes for your body. Protein also keeps you full, so if you incorporate protein in your diet your chances of getting hungry and snacking on unhealthy foods will decrease.

Fats: Unsaturated fats (found in nuts, avocados, olive oil) are actually good for you. Trans fats are good to avoid but thankfully are not that common. Saturated fats aren't as bad as trans fats, but aren't as good as unsaturated fats either. Like anything, they should be consumed in moderation.

A healthy diet consists of proteins, healthy fats, and complex carbohydrates.

Understanding % Daily Value

The % Daily Value (%DV) column tells you how much of a nutrient one serving provides relative to daily recommendations (based on a 2,000 calorie diet). Worth noting:

• 5% DV or less = Low (good for nutrients you want to limit)

• 20% DV or more = High (good for nutrients you want more of)

  
  

Ingredients List

The ingredients list is often more revealing than the nutrition panel. Ingredients are listed in order by weight, meaning the first ingredient is the most abundant. Red flags to watch for:

• Sugar listed in the first 3 ingredients

• Multiple types of sugar (corn syrup, dextrose, fructose, maltose)

• Long lists of unrecognizable chemical additives

• Partially hydrogenated oils (trans fats)