Understanding food labels can help you make informed choices about the foods you eat. Learn how to decode nutrition facts and ingredients lists to select healthier options. Food labels provide valuable information about the nutritional content, ingredients, and health claims of packaged foods.

Serving Size: The Foundation of Food Labels

The serving size is the first piece of information you'll see on a nutrition facts label. It's important because all the nutritional information that follows is based on this serving size.

• Serving Size vs. Portion Size: Serving size is the standardized amount recommended by the FDA, while portion size is what you actually eat.
• Number of Servings per Container: This tells you how many servings are in the entire package.
• Pay Attention to Serving Sizes: Many packaged foods contain multiple servings, and consuming the entire package can double or triple the calories and nutrients.

Calories: Energy Content per Serving

Calories tell you how much energy you'll get from eating or drinking a serving of the food.

• Total Calories: The number of calories per serving, including calories from fat.
• Calories from Fat: The portion of calories that come from fat. While this information is still provided, the FDA now emphasizes total fat rather than fat calories.
• Daily Calorie Needs: Most people need 2,000-2,500 calories per day, but this varies based on age, gender, and activity level.

Nutrients: Identifying Healthy and Unhealthy Components

Food labels list both macronutrients (protein, carbohydrates, fat) and micronutrients (vitamins and minerals). Pay attention to both the quantity and % Daily Value.

Macronutrients

• Total Fat: Includes saturated fat, trans fat, monounsaturated fat, and polyunsaturated fat. Aim for 20-35% of daily calories from fat.
• Saturated Fat: Limit to less than 10% of daily calories. High intake is linked to heart disease.
• Trans Fat: Avoid as much as possible. Trans fat raises bad cholesterol (LDL) and lowers good cholesterol (HDL).
• Cholesterol: Limit to less than 300 mg per day for most adults.
• Sodium: Limit to less than 2,300 mg per day (1,500 mg for those with high blood pressure).
• Total Carbohydrates: Includes dietary fiber, total sugars, and added sugars. Aim for 45-65% of daily calories from carbohydrates.
• Dietary Fiber: Aim for 25-30 grams per day. Fiber supports digestion and helps control blood sugar.
• Total Sugars: Includes both naturally occurring sugars (like in fruit) and added sugars.
• Added Sugars: Limit to less than 10% of daily calories. Look for terms like sucrose, high-fructose corn syrup, and dextrose.
• Protein: Aim for 0.8-1.0 grams per kilogram of body weight daily. Protein supports muscle growth and repair.

Micronutrients

• Vitamins: Look for vitamins A, C, D, E, K, and B vitamins.
• Minerals: Look for calcium, iron, potassium, and magnesium.
• % Daily Value: Tells you how much of each nutrient a serving provides compared to a 2,000-calorie diet. Aim for 20% or more for nutrients you want more of, and 5% or less for nutrients you want to limit.

Ingredients List: Recognizing Additives and Preservatives

The ingredients list shows all the components of the food, listed in descending order by weight (the first ingredient is the most abundant).

• Short vs. Long Lists: Generally, foods with shorter ingredient lists are more processed. However, this isn't always the case.
• Added Sugars: Look for hidden sugars like corn syrup, fructose, sucrose, honey, maple syrup, and agave.
• Additives: Many processed foods contain additives like preservatives, colorings, flavorings, and texturizers.
• Allergens: Common allergens like wheat, milk, eggs, peanuts, tree nuts, soy, fish, and shellfish are required to be clearly labeled.

Health Claims: Separating Fact from Fiction

Food labels often include health claims that link certain foods or nutrients to health benefits. These claims are regulated by the FDA, but they can be confusing.

• Authorized Health Claims: Supported by scientific evidence (e.g., "Low fat diets rich in fiber may reduce the risk of heart disease").
• Qualified Health Claims: Supported by some evidence, but not conclusive (e.g., "Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer").
• Structure/Function Claims: Describe how a nutrient affects the body, but don't make specific health claims (e.g., "Supports immune health" or "Promotes heart health").

When reading food labels, remember to consider the whole picture. A food may be low in fat but high in added sugars, or low in calories but lacking in nutrients. Use food labels as a tool to make informed choices that align with your health and nutrition goals.