Ever tried to read a nutrition label and had no idea what you were looking at? You are not alone. Learning to read nutrition labels can be an important part of the journey to better health.
Serving size
The first part of understanding the nutrition label is the serving size. The serving size is determined by the average amount people consume and is NOT a recommendation. Keeping the serving size in mind is important for reading the rest of the nutrition label because it determines the number of everything else on the label; for example, if the serving size is ½ a bag and you eat the full bag, everything else on the nutrition label is now doubled.
Calories
Calories determine how much energy you gain from 1 serving of food. As a general guide, 2,000 calories a day is recommended for adults, but it can vary based on age, sex, height, weight, and activity level. Calculate your personal calories here.
Nutrients
The Nutrients section of the label lists the key nutrients that impact your health and is used to determine your personal dietary needs by seeking foods that align with your nutritional goals.
Nutrients to be cautious of:
- Saturated fat
- Sodium
- Added sugar
Nutrients to look for:
- Dietary fiber
- Vitamin D
- Calcium
- Iron
- Potassium
Nutrients are personal, and you can decide for your body what you would like more of or less of, but Americans, on average, need less of the nutrients to be cautious of and more of the nutrients to be looking for.
Percent daily value
The Percent Daily Value (%DV) shows how much a nutrient in one serving of food contributes to your daily diet. It can help you determine whether a food is high or low in a particular nutrient. As a general guide, 5% DV or less is considered low, while 20% DV or more is considered high.
The %DV can also help you choose dietary trade-offs throughout the day. You don’t have to give up your favorite foods to eat healthier. Instead, you can look at the nutrition label and balance your choices with other foods you eat throughout the day.
Making Nutrition labels work for you
Keep in mind that nutrition labels are a tool and not a set of rules. Understanding how to read nutrition labels will help you make informed decisions about your diet. Next time you are at the grocery store, look at the label and see what you learn from it.
For more information, look at the FDA guide.
