Understanding Nutritional Labels: What to Look for When Shopping

When you go grocery shopping, understanding nutritional labels can help you make healthier food choices. These labels give you important information about the food you’re buying, so you can pick the best options for your health. Here’s a simple guide to reading food labels and making smarter choices.

7 Key Elements to Pay Attention to When Reading Nutritional Labels

1. Serving Size

The serving size is listed at the top of the label. This is the amount of food the nutritional facts apply to. Be sure to check how many servings are in the package. For example, if the serving size is one cup but the package has two cups, you need to double the numbers if you eat the whole package.

Tip: Always check the serving size to make sure you’re eating the right amount. If you eat more than one serving, adjust the nutrition numbers accordingly.

2. Calories

Calories tell you how much energy you get from eating a food. The number of calories per serving is listed on the label. If you’re trying to manage your weight or stay healthy, it’s important to pay attention to the calorie content.

Tip: Keep track of how many calories you’re eating, especially if you’re working toward a health goal like losing weight or maintaining your current weight.

3. Fats, Carbs, and Protein

The label will break down three main nutrients: fats, carbohydrates (carbs), and protein.

• Fats: Look at the total fat, including saturated fats and trans fats. Too much saturated fat can increase the risk of heart disease. Try to avoid trans fats, which are bad for your health.
• Carbohydrates: Carbs give you energy, but some are better for you than others. Whole grains, fruits, and vegetables are healthy carbs. Try to limit processed carbs like white bread and sugary snacks.
• Protein: Protein is important for building muscles and keeping your body strong. Check the protein content, especially if you’re active or need more protein in your diet.

Tip: Try to get healthy fats, whole grain carbs, and enough protein for a balanced diet.

4. Fiber and Sugars

Fiber and sugar are important to look at for digestive health and blood sugar levels.

• Fiber: Fiber helps your digestion and helps you feel full longer. Foods like whole grains, fruits, and vegetables are high in fiber.
• Sugars: There are two types of sugar: added sugars and naturally occurring sugars. Added sugars are the ones added during processing, and it’s best to limit them. Naturally occurring sugars are found in foods like fruit and dairy, and they are healthier.

Tip: Choose foods with higher fiber and less added sugar to stay healthy and avoid blood sugar spikes.

5. Vitamins and Minerals

Many nutritional labels show important vitamins and minerals, like Vitamin D, calcium, and iron. These help keep your immune system healthy, your bones strong,  and your blood working properly.

Tip: Look for foods that are high in important nutrients like calcium and potassium, especially if you need more of them in your diet.

6. Percent Daily Value (%DV)

The %DV shows how much of a nutrient is in one serving of the food compared to your daily needs. For example, if a food has 20% of the DV for fiber, that means one serving gives you 20% of your daily fiber needs.

Tip: Use the %DV to check if a food is high or low in a nutrient. A %DV of 5% or less means it’s low in that nutrient, and 20% or more means it’s high.

7. Ingredients List

The ingredients list shows what’s actually in the food. Ingredients are listed in order from the most to the least. The shorter the list, the fewer artificial ingredients the product probably has. Look for foods that list whole ingredients like vegetables, fruits, and grains.

Tip: Choose foods with fewer artificial ingredients and more natural foods like fruits, vegetables, and whole grains.

Understand Nutritional Labels to Choose Healthier Foods and Feel Your Best

By understanding food labels, you can make smarter choices when you shop. Pay attention to the serving size, calorie count, fats, carbs, protein, fiber, and sugars. Check the vitamins and minerals and use the %DV to understand how a food fits into your daily needs. Also, take a look at the ingredients to make sure the food is as natural as possible. By doing this, you can pick foods that will help you feel your best!

References

Understanding Food Nutrition Labels. www.heart.org. (2024, February 29).