Food labels can be overwhelming, filled with complex terms and hidden ingredients. However, understanding them is key to making healthier choices. Whether you’re looking to manage your diet, avoid unhealthy additives, or ensure you’re getting the right nutrients, here’s how to read food labels like a pro.
1. Start with the Serving Size
The first thing to check on a food label is the serving size and servings per container.
- The serving size tells you how much of the food the nutritional information applies to.
- Many packages contain multiple servings, so if you eat more than one serving, you need to adjust the calorie and nutrient intake accordingly.
- For example, if a bag of chips lists 150 calories per serving but contains 3 servings, eating the whole bag means consuming 450 calories.
2. Check the Calories
Calories indicate how much energy you get from a serving of the food.
- If you’re managing your weight, keeping track of calories is important.
- The general guideline is:
- 40 calories per serving – Low
- 100 calories per serving – Moderate
- 400+ calories per serving – High
- However, calories alone don’t determine whether a food is healthy. It’s essential to check where the calories come from—nutrient-dense foods are always a better choice.
3. Decode the Nutrient Breakdown
Food labels include key nutrients, which can be divided into two categories:
Nutrients to Limit
- Saturated Fat & Trans Fat: These increase bad cholesterol and the risk of heart disease. Choose foods with lower amounts of these fats.
- Sodium (Salt): Too much sodium can lead to high blood pressure. The daily recommended intake is around 2,300 mg (about one teaspoon).
- Added Sugars: Found in many processed foods, excess sugar can lead to weight gain and diabetes. Look for foods with little to no added sugars.
Nutrients to Get More Of
- Fiber: Supports digestion and helps keep you full. Aim for at least 25g per day.
- Protein: Essential for muscle repair and overall body function. Look for whole food sources like lean meats, beans, and nuts.
- Vitamins & Minerals: Look for calcium, iron, potassium, and vitamin D to support bone health, energy levels, and overall well-being.
4. Understand the % Daily Value (%DV)
The % Daily Value helps you determine if a food is high or low in a particular nutrient.
- 5% DV or less – Low in that nutrient
- 20% DV or more – High in that nutrient
- Use this to compare products and choose the healthier option.
5. Watch Out for Hidden Ingredients
Manufacturers use different names for unhealthy ingredients to make them seem less harmful.
- Sugar aliases: High-fructose corn syrup, cane juice, maltose, dextrose, fructose, sucrose.
- Unhealthy fats: Hydrogenated oils = trans fats, even if the label says “0g trans fat.”
- Artificial additives: Watch for artificial flavors, colors, and preservatives like MSG and BHA/BHT.