Understanding food labels is essential for making informed and healthier dietary choices. Food labels provide important information about the nutritional content of products, helping you manage your intake of calories, nutrients, and other ingredients. Here’s a guide to help you read food labels effectively and choose healthier options.

Start with the Serving Size

The serving size listed on the food label is the amount of the product that the nutritional information is based on. It’s important to compare the serving size to the quantity you actually consume. Be mindful of portion sizes, as many packages contain multiple servings, which can lead to unintentional overeating.

Check the Total Calories

The total calories per serving indicate the amount of energy you will get from consuming that portion. Monitoring calorie intake can help with weight management and overall health. Pay attention to the calories from fat, as high-fat foods can contribute to excess calorie consumption.

Look at the Nutritional Breakdown

Food labels provide detailed information about the content of various nutrients. Focus on:

Total Fat: Check the amount of total fat, including saturated and trans fats. Opt for products low in saturated and trans fats, as these can increase the risk of heart disease.

Cholesterol and Sodium: High levels of cholesterol and sodium can negatively impact heart health. Choose products low in these components to support cardiovascular health.

Total Carbohydrates: This includes dietary fiber, sugars, and starches. Aim for foods high in fiber and lower in added sugars. Fiber supports digestion and helps you feel full longer.

Protein: Protein is essential for muscle repair and overall health. Check the amount of protein per serving and consider choosing products with higher protein content if it fits your dietary needs.

Evaluate the Ingredient List

The ingredient list provides insight into what’s in the product. Ingredients are listed in descending order by weight. Look for whole, recognizable ingredients and avoid products with long lists of additives, preservatives, and artificial ingredients. Choose products with shorter ingredient lists and those that feature whole foods as the main ingredients.

Identify Added Sugars

Added sugars can contribute to excess calorie intake and various health issues. Look for terms like high fructose corn syrup, cane sugar, and syrup in the ingredient list. Check the nutrition facts for total sugars and compare it to the serving size. Aim to minimize products with high added sugar content.

Understand Nutrient Percentages

Food labels often include percent daily values (%DV) for various nutrients based on a 2,000-calorie daily diet. These percentages can help you gauge whether a product is high or low in specific nutrients. For example:

5% DV or less is considered low for a nutrient.

20% DV or more is considered high for a nutrient.

Use this information to make choices that align with your dietary goals. For instance, choose foods high in fiber and low in saturated fat if those are priorities for you.

Compare Products

When shopping, use food labels to compare similar products. This can help you choose the healthier option based on lower calories, less fat, or higher fiber. Comparing labels can also help you make better choices when selecting between different brands or varieties of the same product.

Be Aware of Health Claims

Food packages often feature health claims like “low-fat,” “sugar-free,” or “high in fiber.” While these claims can be helpful, they don’t always tell the whole story. Always refer to the nutrition facts and ingredient list to understand the complete nutritional profile of the product.

By learning to read food labels carefully, you can make more informed choices and support a healthier diet. Pay attention to serving sizes, nutritional content, and ingredient lists to ensure you’re selecting products that align with your health goals. Understanding food labels empowers you to make choices that benefit your overall well-being and contribute to a balanced diet.