How to Read Nutrition Labels

The serving size is crucial, as all nutritional values are based on it. If you consume more or less than the listed amount, adjust the calories and other nutrients accordingly. For example, if a serving size is 1 cup but you eat 2 cups, double the calories, sodium and other values.

Keep in mind that some packaged foods may contain more than one single serving. It’s easy to overlook this detail. 

“Always check the serving size and number of servings on the label," says Dr. Cheng. "The serving size is a guide to help you understand your calorie and nutrient intake."

Calories are the energy you get from food. Managing calorie intake is vital for weight control. Your daily calorie needs depend on factors like age, gender and activity level.

The daily value (DV) is based on a 2,000-calorie diet, but your needs may differ. Knowing the calorie count helps you manage your energy intake.  

“Our bodies need energy but consuming the right amount of calories is important,” Dr. Cheng says. “When we consume more calories than we need, the body stores the extra calories as body fat.” 

The next step is to look at the list of nutrients provided in the label. The key nutrients include fats, carbohydrates, proteins and vitamins. Here’s how to interpret them:  

Fats: Keep saturated fats and trans fats low to reduce the risk of high blood pressure and heart disease. Opt for monounsaturated and polyunsaturated fats, which are healthier choices. “Most fats in your diet should come from healthy sources like nuts and oils,” says Dr. Cheng.

Sodium: Too much sodium can increase your blood pressure. The label will show you how much sodium is in one serving. The %DV helps you understand if the food is high or low in sodium. Aim for foods with 5% DV or less for sodium. 

Carbohydrates: Carbs are a primary energy source, but it’s important to pay attention to the type of carbohydrates. Focus on foods with dietary fiber (found in whole grains, fruits and vegetables) and limit foods with high levels of added sugars.  

Added sugars: Keep an eye on added sugars. They can lead to weight gain and other health problems. Added sugars are those added during processing.

The nutrition label shows added sugars in grams and percent daily value (DV). This helps you track how much you eat. For a healthy diet, try to keep added sugars to 10% or less of your total daily calories.

Protein: Protein is vital for tissue repair and growth. While many get enough protein, check labels if you’re targeting muscle building or specific health goals.

The %DV shows how much a nutrient in one serving contributes to your daily diet. It’s a quick way to see if a food is high or low in a particular nutrient.

A 5% DV or less indicates low amounts, while 20% DV or more indicates high amounts.

Dr. Cheng recommends, “Aim low for saturated and trans fats, cholesterol, sodium and added sugars. For fiber, vitamins and minerals, aim for 20% DV.”

Ensure you obtain essential vitamins and minerals like vitamin D, potassium, calcium and iron for optimal health.

Vitamin D is vital for strong bones, while potassium helps control blood pressure. Make sure you meet your needs by choosing foods rich in these nutrients. Calcium helps keep bones strong. Iron carries oxygen in your blood.

Look for foods that provide 10% DV or more of these nutrients, especially if you’re concerned about meeting your daily requirements.

In recent years, the FDA updated the Nutrition Facts label. This change makes it clearer and more relevant to how we eat today. Key updates include:

Larger, bolder text: Key information, such as calories and serving sizes, is now printed in larger, bolder text. This makes it easier to identify.

Updated serving sizes: Serving sizes now reflect the amount of food people actually eat, making it easier to gauge portions. For example, a serving of ice cream is now listed as 2/3 cup instead of ½ cup.

Added sugars: The label now clearly lists added sugars, helping you track how much sugar is introduced during processing. This promotes better health choices.

Simplified %DV: The %DV footnote has been made simpler, making it clear how much a nutrient in one serving contributes to your daily recommended intake.

Earlier this year, the FDA updated the guidelines for labeling a food as “healthy.” Under the new definition, a food must:

• Contain a meaningful amount of food from at least one of the recommended food groups, like fruit, vegetables, whole grains, dairy or protein.
• Meet strict limits on saturated fat, sodium and added sugars.
• Align with modern nutritional science, focusing on whole foods and limiting added sugars.

As a result, foods such as nuts, seeds, salmon and olive oil now qualify for the “healthy” label while most sugary cereals with added vitamins and cereals, sweetened yogurts and white bread no longer do.

The Nutrition Facts label is a valuable tool for making healthier food choices. By following these simple steps — check the serving size, calories, nutrients and %DV — you can easily navigate the label and make informed decisions for your health.

The recent updates to the label make it easier to understand and more relevant to how we eat today. Serving sizes now match real portions and added sugars are clearly shown. This helps you make better choices about the foods you eat.

Next time you are at the store, take a moment to check the nutrition facts label. Use these tips to pick the foods that are best for you.