Why Food Labels Matter
Food labels provide essential information about nutritional content, ingredients, and potential allergens. Learning to read them effectively empowers you to make informed dietary choices.
Starting with the Nutrition Facts Panel
Serving Size: Always check this first - all other information is based on this amount
Calories: Consider how many servings you'll actually consume
% Daily Value: Based on a 2,000-calorie diet; 5% or less is low, 20% or more is high
Key Nutrients to Monitor
Limit These:
• Saturated fat (less than 10% of daily calories)
• Added sugars (less than 10% of daily calories)
• Sodium (less than 2,300mg daily)
Get Enough of These:
• Fiber (aim for 25-35g daily)
• Protein (varies by individual needs)
• Vitamins and minerals
Decoding the Ingredients List
Ingredients are listed by weight, from most to least. If sugar (in any form) is among the first three ingredients, the product is likely high in added sugars.
Hidden Sugar Names: High fructose corn syrup, cane juice, agave nectar, brown rice syrup, and dozens of others
Whole Grains: Look for words like 'whole wheat flour' or 'brown rice' as the first ingredient, not just 'wheat flour'
Understanding Marketing Claims
'Natural': Has no official definition and doesn't mean healthy
'Organic': Refers to farming methods, not necessarily nutritional superiority
'Low-fat': Often higher in sugar and sodium
'Multigrain': Doesn't guarantee whole grains
Red Flags to Watch For
Long ingredient lists with many unpronounceable names, multiple forms of sugar, trans fats (partially hydrogenated oils), and excessive sodium levels.
Practical Shopping Tips
Compare similar products by looking at nutrition facts per serving. Don't be swayed by front-of-package claims - flip to the nutrition label for the real story.
Special Dietary Needs
If you have allergies, diabetes, or other health conditions, pay extra attention to relevant sections of labels. When in doubt, consult with a registered dietitian for personalized guidance.
The Bottom Line
Focus on choosing foods with simple ingredient lists featuring whole foods. When possible, choose items where you recognize and can pronounce most ingredients.