Walking down the grocery store aisle can feel overwhelming, but fear not! With this comprehensive guide on how to read nutrition labels, you will feel more confident than ever in understanding what’s in your food and what to look for!
Let’s break it down into three parts: serving size information, nutrients and the ingredient list.
Serving Information: Foundation of the Label
The first two lines on a nutrition label include the serving size and servings per container. The serving size tells you the standard portion typically consumed in one sitting, while servings per container represents how many servings are in the whole container. Below these two lines, you’ll see the calories/amount per serving. By keeping track of all three, you can better manage your portion sizes.
Nutrients: The Bulk of the Label
Labels always include a breakdown of key nutrients, including macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals). Next to each nutrient, you will notice a percentage that represents its daily value, based on a 2,000-calorie diet. A percentage of less than 5% is considered low, while more than 20% is high. This is especially important for nutrients we should limit, such as sodium, added sugars, and fats.
Ingredient List: The Shorter, the Better
The ingredient list is the final crucial part of the nutrition label. Ingredients are listed in descending order by weight, meaning the first few ingredients make up the majority of the product. When reading the ingredient list, it is important to understand what the ingredients are. Be wary of overly processed products with many unfamiliar or hard-to-pronounce ingredients.
Understanding nutrition labels doesn’t have to be intimidating. By breaking it down step-by-step and paying attention to serving information, nutrients and ingredients, you can make informed choices that support your health and wellness goals!
The next time you’re reading a food label, use this guide to help you feel confident and empowered.
By: Jenna Linstra
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