How to Read a Nutrition Label

If you are trying to eat healthier or be more conscious of your food intake, it’s helpful to know how to read a nutrition label. Sarah Trinajstich, MS, RD, LD, Clinical Dietitian, Northern Nevada Health System, explains how nutrition label knowledge can help you make informed choices about what you eat, especially if you are on a specific diet.

What are the most important elements of a nutrition food label?

There are a few things to look for, especially if you are tracking certain ingredients. The main features to look for include:

Serving Size – This tells you how much food the label is referencing. The numbers on the label are based on the serving size. It’s important to be mindful of that, since some packages have more than one serving.

Calories – Indicates how much energy you’ll get from one serving.

Nutrients to Limit – You don’t want too much of these in your daily diet. Try to keep these numbers low for better health.

• • Saturated fat
  • Trans fat (bad for your heart)
  • Sodium (salt)
  • Added sugars

Nutrients that are good for you include:

• • Fiber (good for digestion)
  • Protein (builds muscles)
  • Vitamins and minerals like Vitamin D, Calcium, Iron, and Potassium

Percentage of Daily Value (%DV) – Shows how much of a nutrient is in one serving compared to what you need each day.

• • 5% or less is a little, and 20% or more is a lot.

Why is it important to consider serving size when reading nutrition labels?

Serving size on a nutrition label matters because all the information—like calories, fat, sugar, and other nutrients—is based on that one serving. If you eat more than one serving, you’re getting more of everything—more calories, more sugar, more fat, etc.

For example:

If the label says one serving is 1 cup of cereal, and you eat 2 cups, then you’re actually getting twice as many calories and nutrients as what the label shows. So always check the serving size first—it’s the key to understanding the whole label!

What ingredients are most important to consider for a balanced diet?

The main ingredients to look at are fiber, protein, sugar, sodium (salt) and fat. Fruits, vegetables and whole grains are great sources of fiber, which help to balance blood sugar, as well as boost satiety levels for longer periods of time. Look for foods that are closest to nature and less processed, which usually means there are fewer added ingredients.

Sodium and sugar are something to keep an eye on, because while both can be naturally occurring in foods, it’s the added salt and sugar that can cause health issues. Extra sugar intake can contribute to weight gain, type 2 diabetes, heart disease, inflammation, and more. Excess salt can impact blood pressure and also contribute to swelling in the extremities.

Your body also needs fat, but choose the good kind, found in avocados, nuts and fish. Olive oil and coconut oil are also good sources of healthy fats. Stay away from saturated fats, trans fats and hydrogenated fats, often found in highly processed and junk foods. Eating a variety of healthy foods helps to maintain good health, longevity, and the ability to stay active every day.