Decoding Food Nutrition Labels: A Guide to Making Healthier Choices

By Kat Eftink

Navigating the aisles of a grocery store can feel overwhelming, especially when faced with countless food options and the nutrition labels that come with them. Understanding these labels is key to making informed food choices that support your health and well-being.

 Let’s break down each section of a nutrition label so you can confidently select the foods that are right for you.

1. Serving Information: What Am I Really Eating?

Serving Size: The serving size is the first thing to check on a nutrition label. It tells you the amount of food that the label’s nutritional information is based on. Remember, if you eat more or less than the serving size listed, you’ll need to adjust the nutritional values accordingly.

Servings Per Container: This indicates how many servings are in the entire package. This is crucial for understanding how much you’re actually consuming. For instance, if a bag of chips says it contains three servings but you eat the whole bag, you’ll need to triple all the numbers on the label.

2. Calories: Energy In, Energy Out

Calories: This number tells you how much energy you get from a single serving of the food. Monitoring your calorie intake is especially important if you have specific health goals like weight management.

3. Nutrients: What to Limit and What to Get More Of

Nutrition labels list both “limit these” and “get enough of these” nutrients. Here’s what you need to know:

Limit These Nutrients:

• Total Fat, Saturated Fat, and Trans Fat: While fats are a necessary part of your diet, it’s important to limit saturated and trans fats to reduce the risk of heart disease. Aim to keep your intake of these “bad” fats low while focusing on healthier fats like monounsaturated and polyunsaturated fats.
• Cholesterol: Excessive cholesterol can contribute to heart disease. Keeping cholesterol intake low is advised, particularly if you have heart health concerns.
• Sodium: High sodium intake can lead to elevated blood pressure and increase the risk of heart disease. Most people should aim for no more than 2,300 milligrams (mg) of sodium per day.
• Added Sugars: Added sugars provide extra calories without essential nutrients. Limiting foods high in added sugars can help you maintain a healthy weight and reduce the risk of chronic conditions like diabetes.

Get Enough of These Nutrients:

• Dietary Fiber: Essential for digestive health, fiber can also help regulate blood sugar and lower cholesterol. Most people should aim for about 25-30 grams of fiber per day.
• Vitamins and Minerals: Nutrients like Vitamin D, Calcium, Iron, and Potassium are vital for various body functions. For example, calcium supports bone health, while potassium helps manage blood pressure. Ensuring you get enough of these nutrients is crucial for maintaining overall health.

 4. % Daily Value (%DV): A Quick Reference Guide

The % Daily Value (%DV) on a nutrition label provides a handy reference for understanding how much a nutrient in one serving of food contributes to your daily diet. It’s based on a 2,000-calorie-per-day diet, which is a general benchmark. But, your specific needs may vary based on age, sex, activity level, and health goals.

• 5% DV or less is considered low for a nutrient.
• 20% DV or more is considered high for a nutrient.

For instance, if a serving of cereal has 10% DV of iron, it means that serving provides 10% of the iron you need in a day (based on a 2,000-calorie diet).

Applying This Information to Your Life

Everyone’s body is different, so it’s important to consider your personal health goals when interpreting nutrition labels:

• Weight Management: Focus on calorie intake and limit added sugars and unhealthy fats.
• Heart Health: Pay attention to saturated fat, trans fat, cholesterol, and sodium levels.
• Muscle Building: Prioritize foods higher in protein.
• Digestive Health: Look for foods high in fiber.

By understanding each section of the nutrition label, you can choose foods that align with your unique health needs and goals. Next time you’re at the grocery store, take a moment to read the label – your body will thank you!