by Brandy Abalos

Food packages often have conflicting claims and confusing terminology. Nutrition labels, those seemingly innocuous panels on the back (or sometimes front) of packaging, are designed to be our guides.

Yet, they can often feel more like cryptic puzzles than helpful tools. Understanding how to decipher these labels is essential for making informed food choices that support our health and well-being.

Serving Size: The Foundation of Understanding
The first and arguably most important element of a nutrition label is the serving size. This tells you the amount of food to which the listed nutrient values apply. It’s important to understand that the label’s information is based on one serving, not necessarily the entire package.

Often, what we consider a single serving might actually be two or more, especially for snacks and beverages. If you consume two servings, you’ll need to double all the nutrient values listed. Pay close attention to the serving size and the number of servings per container to accurately assess your intake.

Calories: Energy in Food
Calories represent the amount of energy your body derives from food. The label indicates the number of calories per serving and often provides a general guideline of 2,000 calories per day for an average adult. However, individual calorie needs vary significantly based on factors like age, sex, activity level and overall health goals.

While calories are important for energy balance, focusing solely on calorie counting can be misleading. The source of those calories should also be a concern.

Macronutrients: The Building Blocks
Macronutrients are the nutrients your body needs in larger quantities: carbohydrates, fats and protein. The nutrition label breaks these down, providing information on the grams of each per serving.

Total Fat
This includes various types of fats: saturated, trans, monounsaturated and polyunsaturated. It’s important to pay attention to the types of fat, not just the total amount. Saturated and trans fats are generally considered less healthy and should be consumed in moderation, while unsaturated fats (monounsaturated and polyunsaturated) can be beneficial.

Cholesterol
Cholesterol is a sterol found in animal products. While some dietary cholesterol is necessary, high intake can contribute to heart health issues for some individuals.

Sodium
Sodium intake should be monitored, as excessive consumption can lead to high blood pressure and other health problems.

Total Carbohydrate
This category encompasses sugars, dietary fiber and starches. Similar to fats, the type of carbohydrate is key.

Dietary Fiber
Fiber is essential for digestive health and can help regulate blood sugar levels. Aim for a diet rich in fiber.

Total Sugars
This includes both naturally occurring sugars and added sugars. It’s vital to be mindful of added sugars, as they provide calories without significant nutritional value. The label now includes a separate line for “Added Sugars,” making it easier to distinguish between natural and added sugars.

Protein
Protein is crucial for building and repairing tissues. The label indicates the grams of protein per serving.

Micronutrients: Essential Vitamins and Minerals
Micronutrients, including vitamins and minerals, are essential for various bodily functions. The nutrition label typically lists a few key micronutrients, such as vitamin D, calcium, iron and potassium, often expressed as a percentage of the daily value (%DV).

Percent Daily Value (%DV): A Guide to Nutrient Intake
The %DV helps you understand how much of a specific nutrient is in one serving of food relative to the recommended daily intake. A %DV of 5% or less is considered low, while 20% or more is considered high. Use the %DV as a guide to ensure you’re getting enough of the nutrients you need and limiting your intake of those you should moderate. Remember that the %DV is based on a 2,000-calorie diet, so individual needs may vary.

Ingredients List: The Real Story
While the nutrition facts panel provides a quantitative breakdown of nutrients, the ingredients list reveals the actual components of the food. Ingredients are listed in descending order by weight, meaning the ingredient present in the largest amount is listed first.

Pay close attention to this list, as it can unveil hidden sugars, unhealthy fats, artificial additives and allergens. Look for whole, unprocessed ingredients and be wary of long lists filled with unfamiliar chemical names.

Claims and Marketing Language: Beyond the Basics
Food packaging often features claims like “low-fat,” “high-fiber,” or “organic.” These claims are regulated by the Food and Drug Administration (FDA) and must meet specific criteria.

While they can be helpful, it’s essential to read the entire label, not just the claims, to get a complete picture of the food’s nutritional profile. Don’t let marketing buzzwords overshadow the actual nutritional content.

Putting it All Together: A Holistic Approach
Reading nutrition labels effectively requires a holistic approach. Don’t focus solely on one aspect, like calories or fat. Consider the entire nutritional profile, including macronutrients, micronutrients and the list of ingredients. Compare similar products to make informed choices. Use the label as a tool to understand the quality of the food you’re consuming.

By understanding the components of a nutrition label, you can move beyond simply reading numbers and truly understand what you’re putting into your body. This knowledge empowers you to make informed decisions, prioritize whole foods and create a dietary pattern that supports your individual health goals.