Decoding Nutrition Labels for Healthy Eating

In this article, we’ll walk through the key things to look for on nutrition labels, explain what the numbers and percentages really mean, and provide tips for using labels to identify healthier options.

Eating healthy starts with understanding what’s in your food. Nutrition labels provide valuable information to help you make informed choices about the foods you eat. Learning how to read and interpret nutrition labels can go a long way in helping you meet your health and nutrition goals.

The Anatomy of a Nutrition Label

Nutrition labels are required on most packaged foods in many countries. In the US, the Nutrition Labeling and Education Act of 1990 made it mandatory for most foods. Canada, the EU, Australia, and many other countries also have similar requirements.

While specific nutrition label formats vary slightly by region, they generally contain the same key pieces of information. We’ll use the US FDA’s nutrition label format as an example for discussing the components.

A nutrition label includes:

Serving size – The amount of food per serving.
Servings per container – The total number of servings in the entire package.
Calories – The total calories per serving and calories from fat.
Nutrients – Lists the amounts of important nutrients like fat, sodium, carbohydrates, protein, vitamins and minerals. Nutrients are listed by grams (g), milligrams (mg) or micrograms (mcg).
Percent daily value – Shows the percentage of the recommended daily intake of each nutrient in a single serving.
Footnote – Provides context for understanding the percent daily values.

Understanding Serving Sizes

Pay close attention to the serving size and servings per container. The nutrition information listed is for one serving only. If you eat multiple servings, you need to multiply accordingly.

Serving sizes are standardized to help you compare similar foods. However, they may not reflect typical portion sizes. A package of pasta may contain 2-3 suggested servings, but most people eat more than that in one meal.

When determining your actual intake, also consider the serving or portion size you normally eat. For example, the nutrition label may list 200 calories per serving, but if you eat 2 servings, you’re consuming 400 calories.

Reading the Nutrient Listings

With a good understanding of serving sizes, you can more accurately interpret the nutrient amounts. Focus on the ones you want to get more or less of in your diet. Here are some key nutrients and what the numbers mean:

Calories – Pay attention to calorie count if you’re trying to lose or maintain weight. Lower is better.
Total fat – Ideally limit to 25-35% of total calories. Aim for more unsaturated than saturated fat.
Saturated and trans fat – Limit intake as much as possible as part of a heart healthy diet.
Cholesterol – Dietary cholesterol affects blood cholesterol. Aim for 300mg or less per day.
Sodium – Lower sodium intake reduces risk of high blood pressure. Less than 2300mg daily is ideal.
Total carbohydrate – aim for 45-65% of calories. Focus on fiber, not added sugars.
Protein – 10-35% of calories is ideal to support health.
Vitamins & minerals – Ensure you get 100% DV for calcium, iron, vitamins A, C, B6, B12, etc.

Reading the percent daily values (%DV) helps determine if a food is high or low in a nutrient. 5% DV or less is low, 20% DV or more is high.

Nutrients without %DV listings are still important. Try to increase: fiber, potassium, vitamin D, calcium. Limit: added sugars, saturated fat, trans fat, sodium.

Comparing Foods Using Nutrition Labels

Nutrition labels make it easy to compare similar products. Look at the nutrients you want to get more or less of and choose the food with the healthier numbers.

When comparing two breakfast cereals, for example, pick the option with more fiber and protein, and less sugar and sodium. Or when comparing salad dressings, choose the one with less saturated fat and sodium, and no trans fat.

You can also use the %DV to compare nutritional quality between different food types. Strive for foods packed with nutrients that have higher %DVs for fiber, vitamins, minerals. Limit foods higher in %DV for saturated fat, cholesterol, sodium.

Nutrition Labels for Specific Diets

People following certain diets or eating patterns can also use nutrition labels to select foods that fit their specific nutritional needs or restrictions.

Gluten-free: Check labels for a “gluten-free” statement and ingredients derived from wheat, barley, rye. Oats are naturally gluten-free but are often contaminated. Opt for certified gluten-free oats.

Dairy-free: Avoid foods listing milk, cheese, yogurt, whey, casein or other dairy-derived ingredients.

Keto: Select foods low in carbs and net carbs (total carbs minus fiber) but higher in fat. Prioritize healthy fats.

Vegetarian/Vegan: Choose plant-based foods low in cholesterol and saturated fat. Check for hidden animal ingredients like gelatin.

Sodium restricted: Focus on total sodium amount, going for 140mg or less per serving.

The presence of certain statements like “good source of fiber”, “low sodium” or health claims can also help identify healthier options.

Added Sugars in the Ingredients List

With increased awareness about the health impacts of added sugars, food labels in some regions now must list added sugars. In the US, this requirement started in 2020. Previously, the total sugar amount combined both naturally occurring and added sugars.

Now, the total sugars on the nutrient listings represent only naturally occurring sugars. Below that, added sugars are called out separately in grams and as a percent daily value.

Aim for foods low in added sugars. Look for it in the ingredients list too. Names like cane sugar, juice concentrates, corn syrup indicate added sugars.

Nutrition Labels Promote Healthy Eating Habits

Carefully reading nutrition labels takes a bit more time while grocery shopping but pays off in the long run. You’ll likely end up selecting more nutritious foods to support your health goals.

Other healthy shopping tips include:

Compare brands and varieties to find the healthiest options.
Opt for less processed foods with shorter ingredients lists.
Buy appropriate serving sizes to control portions.
Limit high calorie, low nutrient foods even if they have a healthy label.
Pair label reading with an overall balanced, natural foods diet.

Understanding nutrition labels is an empowering skill. But it’s also important to remember that food is meant to be enjoyed. The healthiest diets balance nutrition with pleasure and sustainability. Use labels as a guide, not an obsession. Focus on progress over perfection in cultivating healthy eating habits.