Beginners Guide to Nutrition Labels

What does it all mean? Why does it matter?

Reading nutrition labels is essential for making informed food choices and understanding what you’re consuming. Here’s a beginner’s guide to reading and interpreting nutrition labels:

1. Serving Size

• Location: Top of the nutrition label.

• What It Tells You: The serving size indicates how much of the food constitutes one serving and how many servings are in the entire package.

• Why It Matters: All nutritional information (calories, fats, vitamins, etc.) on the label is based on the serving size, not the entire package. If you eat more than the serving size, you’ll need to adjust the numbers accordingly.

Example: If the serving size is 1 cup and you eat 2 cups, you’ll need to double the calories and nutrients listed.

2. Calories

• Location: Right below the serving size.

• What It Tells You: The number of calories per serving. Calories represent the amount of energy you get from a serving of the food.

• Why It Matters: Knowing the calories helps you manage your daily intake based on your energy needs, whether you’re trying to maintain, lose, or gain weight.

3. Macronutrients: Fat, Carbohydrates, and Protein

• Total Fat:

• What It Tells You: The total amount of fat in a serving, often broken down into saturated fat and trans fat.

• Why It Matters: Fat is essential for health, but too much saturated fat or trans fat can increase the risk of heart disease. Aim for foods with healthy fats (like unsaturated fats).

• Guideline: Limit saturated fats and avoid trans fats as much as possible.

• Total Carbohydrates:

• What It Tells You: The total carbohydrates in a serving, which include fiber, sugars, and sometimes sugar alcohols.

• Why It Matters: Carbs are a major energy source. Pay attention to the amount of fiber and added sugars.

• Guideline: Choose foods high in fiber and low in added sugars.

Breakdown:

• Dietary Fiber: Helps with digestion and can lower the risk of heart disease. Look for foods with 3 grams or more of fiber per serving.

• Sugars: Includes naturally occurring sugars (like in fruit) and added sugars. Keep added sugars to a minimum.

• Protein:

• What It Tells You: The amount of protein in a serving.

• Why It Matters: Protein is vital for muscle repair, growth, and overall bodily functions. Aim for a balanced amount in your meals.

4. Cholesterol and Sodium

• Cholesterol:

• What It Tells You: The amount of cholesterol in a serving.

• Why It Matters: High cholesterol intake can increase the risk of heart disease. The recommended daily limit is less than 300 mg per day.

• Sodium:

• What It Tells You: The amount of sodium (salt) in a serving.

• Why It Matters: Too much sodium can lead to high blood pressure and other health issues. The recommended daily limit is 2,300 mg or less (lower for certain individuals).

• Guideline: Choose foods with lower sodium content, especially if you have high blood pressure or are trying to reduce your salt intake.

5. Micronutrients: Vitamins and Minerals

• What It Tells You: The percentage of daily value (%DV) for vitamins and minerals like Vitamin D, calcium, iron, and potassium.

• Why It Matters: These nutrients are important for overall health, supporting bone strength, immunity, and blood function. A high %DV means the food is a good source of the nutrient.

Key Micronutrients:

• Vitamin D: Supports bone health and immune function.

• Calcium: Important for bone strength.

• Iron: Essential for blood health and oxygen transport.

• Potassium: Helps regulate blood pressure and balance fluids.

• % Daily Value (DV):

• What It Tells You: The %DV shows how much a nutrient in a serving contributes to your daily diet based on a 2,000-calorie daily intake.

• Guideline:

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

• 20% DV or more is considered high.

Example: If a food has 15% DV for iron, it provides 15% of your daily iron needs if you follow a 2,000-calorie diet.

6. Ingredients List

• Location: Below or near the nutrition label.

• What It Tells You: A list of all the ingredients in the product, listed in order of quantity (the ingredient present in the largest amount is listed first).

• Why It Matters: The ingredients give insight into the quality of the food. Aim for foods with whole, recognizable ingredients and avoid those with long lists of chemicals, additives, or excessive sugar.

• Tip: If sugar (or other names for sugar like high-fructose corn syrup) is one of the first ingredients, it means the product is high in added sugars.

7. Added Sugars

• What It Tells You: The amount of sugar that has been added to the product during processing, beyond naturally occurring sugars (like those found in fruits or milk).

• Why It Matters: Too much added sugar can lead to weight gain and increased risk of chronic diseases. The recommended daily limit for added sugars is 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.

8. Calories from Fat

• Location: Below the calories section (sometimes omitted on newer labels).

• What It Tells You: How many of the total calories come from fat.

• Why It Matters: While fat is essential, understanding the proportion of calories from fat can help manage intake. It’s more important to focus on the type of fat (e.g., unsaturated vs. saturated) rather than the total fat calories.

9. % Daily Value Explained

• What It Tells You: The %DV is based on a 2,000-calorie diet, which is used as a general guideline.

• Why It Matters: It helps you understand how much of a nutrient you’re getting relative to what you need. If you consume more or less than 2,000 calories, you may need to adjust your %DV intake accordingly.

Example: If a label shows 15% DV for fiber, that serving provides 15% of your daily fiber needs if you follow a 2,000-calorie diet.

10. Key Nutrients to Focus On:

• Increase These Nutrients:

• Dietary fiber

• Vitamins (e.g., Vitamin D, Vitamin C)

• Minerals (e.g., calcium, potassium, iron)

• Healthy fats (e.g., unsaturated fats)

• Limit These Nutrients:

• Saturated fat

• Trans fat

• Added sugars

• Sodium

Quick Label Reading Tips:

• Compare Products: Use %DV to compare similar products. Choose the one with better nutrient content and lower amounts of saturated fats, sodium, and sugars.

• Low vs. High Percentages:

• 5% DV or less: Low (good for limiting nutrients like saturated fat, sodium, and sugars).

• 20% DV or more: High (good for nutrients like fiber, vitamins, and minerals).

• Whole Ingredients First: Look for foods where whole, unprocessed ingredients (like whole grains or vegetables) are listed first.

• Be Cautious of Health Claims: Words like “low fat,” “light,” or “natural” may not always mean healthy. Always check the nutrition facts and ingredient list to see the full picture.

Understanding nutrition labels helps you make healthier food choices and align your intake with your fitness goals!

Daves Pro Tip: 

• When trying to discern if the food has a good source of protein, add a zero to the grams of protein listed on the label. If, with that zero, that number is the same or greater than the calories per serving, it is a good source of protein. If it is less than the calories per serving, look for a better option.