Understanding nutrition labels
This article is not intended to provide medical advice. Individuals should follow the advice of their doctor.
Nutrition labels provide clear information about packaged foods. Understanding this information can help you make the right choices to support your health.
Start with the serving size and servings per container. All nutrition information on the label is based on one serving. Eating more than one serving increases nutrients and calories.
Next, review calories per serving. Calories show how much energy food provides. Calories are only one part of the label and should be considered alongside nutrients.
Higher intake of saturated or trans fats, sodium, and added sugar is linked to increased risk of heart disease, high blood pressure and diabetes.
The Percent Daily Value (%DV) shows how much of a nutrient one serving provides.If a food or nutrient has a %DV of 5% or less, it is considered low in that nutrient, indicating that it may be a better choice for those looking to limit intake of that nutrient.
You will also want to pay attention to the following nutrients, which you want to eat more of:
- Fiber
- Protein
- Calcium
- Potassium
- Iron
- Vitamin D
These nutrients support heart health, digestion and bone strength. A higher %DV for these nutrients is generally better.
The ingredients list appears at the bottom of the label. Ingredients are listed from most to least by weight. Foods with shorter ingredient lists can be one indicator of less processing. However, unfamiliar ingredient names are not automatically unhealthy or more processed. For example, ascorbic acid (vitamin C) and tocopherols (vitamin E) are often added to foods to maintain quality and freshness. Added sugars may appear under several names, including corn syrup or cane sugar.
Key points to remember:
– Use serving size to understand portions.
– Compare %DV when choosing between similar foods.
– As guided by your doctor, aim for low added sugars, sodium and unhealthy fats.
– Aim for high fiber and essential nutrients.
Learning to read nutrition labels supports informed decision-making and healthier eating patterns over time.
