With so many food options in your grocery store, you may feel unsure about which foods are really healthy for you. This is especially true if you have to watch what you eat due to allergies or chronic conditions such as high blood pressure. Luckily, the key information you need to know about your food is conveniently available on the nutrition label. Below, I will walk you through the key components of a nutrition fact label and how to make sense of it all.
The first thing to understand about nutrition fact labels is that they can help you:
- Compare products to make the healthiest choice.
- Understand what you're putting into your body.
- Stay within your daily nutrient limits.
- Align your food choices with personal goals, such as weight management or improving overall health.
Here are the key sections of a nutritional label you should review
Calories
Calories tell you how much energy you get from eating food or drinking something. Eating food with a healthy number of calories is key to maintaining your health. The general recommendation is to consume 2,000 calories a day, but there is no average body, and your recommended intake is based on many factors. If you are unsure how many calories you should be taking in or are looking to gain or lose weight, you can talk with your doctor or advanced practice provider* (APP) to find the right number for you.
Serving Size
Serving size allows you to determine your nutrition intake, help with portion control, and compare the nutritional values of different foods. The serving size is found at the top of the nutrition facts label. It tells you how much one serving is and how many servings are in the whole package.
- The nutritional facts listed are for one serving, not the whole package.
- If you eat more than one serving, you’ll need to multiply the numbers on the label to know how much you’re eating.
Percent Daily Value (% DV)
Percent Daily Value (% DV) is the percentage of your daily recommended amount for a specific nutrient. For example, if one serving of food has 3 grams of dietary fiber and is listed as 10% DV, you would have fulfilled 10% of your daily need for dietary fiber and would need to eat other foods to get the remaining 90%.
According to the FDA, 5% daily value or less of a nutrient per serving is considered low and 20% daily value or more of a nutrient per serving is high.
Sodium (Salt)
Excess sodium intake is linked to high blood pressure and heart disease. The American Heart Association recommends aiming for less than 2,300 milligrams of sodium a day for most adults. Look for foods low in sodium, which contain less than 140 milligrams per serving.
Sugars
Total sugars include both naturally occurring sugar, such as found in fruits and milk, and added sugars. Added sugars are the ones to watch out for, as they contribute extra calories without nutritional benefits.
The FDA recommends that no more than 10% of your daily calories come from added sugars. For someone on a 2,000-calorie diet, this means less than 50 grams of added sugar a day.
Ingredient lists
The ingredients list appears under the nutrition facts. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the food.
- Look for: Whole or natural ingredients like “whole grain oats” or “almonds.”
- Avoid: Heavily processed items with artificial additives or “hidden sugars,” like high-fructose corn syrup or maltose.
Allergens
If you have a food allergy or intolerance, this section is a must-read. Common allergens, such as nuts, soy, dairy, and gluten, will usually be highlighted in this section.
Balance is key
While you should watch how much you eat, that doesn’t mean you can’t still enjoy your favorite snacks. Just balance them with foods that are healthier. If something is salty, try to eat less salty foods the rest of the day.
Nutrition fact labels aren’t just numbers and percentages. They are tools you can use to help take control of your health. The more you practice using them, the easier it becomes to make smart decisions that align with your dietary goals and healthier lifestyle.
*An advanced practice provider includes a nurse practitioner or physician assistant.