When you’re striving to make healthier food choices, knowing how to read nutrition labels when grocery shopping is essential. These labels provide crucial information that can help you understand what’s really in the food you buy. With shelves full of options, decoding nutrition facts can empower you to make smarter decisions for yourself and your family. Here’s a step-by-step guide to help you read and understand nutrition labels like a pro.
1. Start with the Serving Size
The very first thing to look at is the serving size, which is listed at the top of the label. All nutritional information below is based on this amount. Many packages contain more than one serving, so if you consume the entire package, you’ll need to multiply the numbers accordingly.
Tip: Compare similar products using the same serving size to make an informed choice.
2. Check the Calories
Next, look at the calories per serving. This tells you how much energy you’ll get from one serving. Depending on your dietary needs, this can help you manage your calorie intake.
Watch out: Products labeled “low fat” or “light” can still be high in calories due to added sugars or refined carbs.
3. Limit These Nutrients
Look at the amount per serving of the following nutrients and try to limit them:
- Saturated fat
- Trans fat
- Cholesterol
- Sodium
High intake of these can increase the risk of heart disease, high blood pressure, and other health issues.
Pro tip: Choose items with lower percentages of these nutrients, especially if you’re watching your heart health.
4. Get Enough of These Nutrients
Focus on increasing your intake of beneficial nutrients such as:
- Dietary fiber
- Protein
- Vitamins (like Vitamin D)
- Calcium, iron, and potassium
These support healthy digestion, promote cell growth and repair, strengthen bones and contribute to overall wellness.
5. Understand the % Daily Value (%DV)
The % Daily Value tells you how much a nutrient in one serving contributes to a daily diet, based on a 2,000-calorie daily intake. As a rule of thumb:
- 5% DV or less = Low
- 20% DV or more = High
Use %DV to evaluate whether a food is high or low in specific nutrients.
6. Scan the Ingredients List
Ingredients are listed in descending order by weight. Look for:
- Whole grains (e.g., whole wheat, brown rice)
- Natural sweeteners over refined sugars
- Minimal additives and preservatives
Avoid items with sugar, salt, or fat listed among the first few ingredients—or with long lists of unrecognizable chemicals.
7. Watch for Sneaky Sugar
Sugar can appear under many names such as:
- High-fructose corn syrup
- Dextrose, maltose, or sucrose
- Cane juice or fruit juice concentrates
Even “healthy” snacks can be loaded with added sugars, so read labels carefully.
8. Compare Products
When choosing between similar items, like two brands of cereal or bread, compare the labels side by side. Look for higher fiber, lower sugar and sodium, and shorter ingredient lists.
Final Thoughts
Mastering how to read nutrition labels when grocery shopping can significantly improve your health and well-being. While it might take some extra time at first, the long-term benefits are well worth the effort.
It pays to be informed
With practice, label reading becomes second nature—empowering you to choose foods that nourish your body and align with your health goals.
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References:
https://nutritionsource.hsph.harvard.edu/food-label-guide/
https://www.betterhealth.vic.gov.au/health/healthyliving/food-labels
https://www.kaiafit.com/understanding-nutrition-labels-a-guide-to-healthier-grocery-shopping/