Your Guide for Decoding Nutrition Labels

Nutrition labels are powerful tools providing you with valuable information about the contents of your food. The key to using nutrition labels to your advantage is understanding how to decode them. In this guide, you will learn the four key components of a nutrition label so you can feel confident the next time you read one.

Serving Size and Calories

The first step in understanding a nutrition label is to identify the serving size. This information is crucial because all the nutritional values listed on the label are based on this specific portion. Be mindful of the serving size as it tends to be smaller than you think — or want! Checking the serving size and calories before eating helps you keep track of your portions.

Nutrient Content

Nutrition labels provide a breakdown of key nutrients, including macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals).

1. Carbohydrates: Aim for foods that include a balance of carbohydrates and dietary fibers. Stay away from excess added sugars.
2. Proteins: Protein is essential for proper tissue development, immune support and metabolism. Choose foods that are good sources of protein to support your overall health. To learn more about protein, check out this article.
3. Fats: Differentiate between saturated and unsaturated fats. Limit saturated fats and prioritize healthier unsaturated fats. To learn more about healthy fats, check out this article.
4. Vitamins and minerals: Ensure the food provides essential vitamins and minerals.

The more diverse and nutrient-rich your diet is, the better!

Ingredient List

The ingredient list is another crucial aspect of a nutrition label. Ingredients are listed in descending order by weight, starting with the most prominent ingredient. Be wary of overly processed foods with long lists of unfamiliar additives. Opt for products with simple, short lists full of whole-food ingredients!

Daily Values (%DV)

The final component is a label’s daily value percentages. These indicate how the nutrients in a serving contribute to a daily diet. These percentages are often based on a 2,000-calorie diet, meaning they may not be completely accurate or appropriate for your body’s dietary needs. When reviewing the daily value percentages, keep in mind that 5% or less is typically low and 20% or more is typically high.

Becoming proficient at reading nutrition labels empowers individuals to make healthier food choices. By understanding serving sizes, nutrient breakdowns, ingredient lists and the daily value percentages, you can navigate the aisles of the grocery store with confidence, making choices that support your overall health and well-being.

The next time you’re reading a food label, use this notecard as a guide to help you feel confident and empowered.

About the author

Jenna Linstra

Ms. Jenna Linstra is Fitness and Wellness Coach in the Slainte Fitness Center at USLI. Ms. Linstra enjoys staying active through strength training and running. She has a passion for helping others navigate their fitness journey and embrace a healthy lifestyle. She strongly believes that a healthy body starts with a healthy mind.