Nutrition Facts

How to Use Nutrition Facts Labels to Make Smarter Food Choices

How to Use Nutrition Facts Labels to Make Smarter Food Choices


Start with Serving Information

The first thing to check on a Nutrition Facts label is the serving size and the number of servings per container. Serving sizes are listed in everyday units like cups or pieces, along with a metric equivalent (grams). It’s worth noting that serving sizes reflect average eating habits, not how much you should eat.

Keeping track of serving sizes is crucial. For example, if one serving is listed as 1 cup and you eat 2 cups, you’ll need to double the calorie and nutrient amounts.


Calories: A Key Piece of the Puzzle

Calories represent the energy you get from food. For example, a serving of lasagna might have 280 calories, but eating the entire package (4 servings) would mean consuming 1,120 calories.

To maintain a healthy weight, aim to balance the calories you eat with those you burn. While 2,000 calories per day is often used as a general guide, individual needs depend on factors like age, activity level, and metabolism.


Nutrients: What to Watch For

Limit These Nutrients:

Some nutrients, like saturated fat, sodium, and added sugars, should be consumed in moderation. Overdoing it can lead to issues like heart disease or high blood pressure.

  • Saturated Fat & Sodium: Too much can negatively impact heart and blood pressure health.
  • Added Sugars: Found in processed foods, these add extra calories without essential nutrients.

Get Enough of These:

Other nutrients are essential but often lacking in typical diets. Focus on fiber, vitamin D, calcium, iron, and potassium to support overall health. These nutrients help with things like strengthening bones, regulating blood sugar, and reducing the risk of conditions like osteoporosis or anemia.


Decoding the Percent Daily Value (%DV)

The %DV is a handy way to understand how much of a nutrient a single serving provides in the context of a full day’s diet.

  • 5% DV or less: Low in that nutrient.
  • 20% DV or more: High in that nutrient.

Use %DV to quickly assess whether a food meets your nutritional goals. For instance, a food with 37% DV for sodium is high in sodium, so you might choose to limit it or balance it with lower-sodium options later in the day.


Special Label Formats

Different types of packaging or products may have unique label formats:

  • Dual-Column Labels: Found on larger packages, these show information per serving and per package.
  • Single-Ingredient Sugar Labels: Used for items like honey or syrup, these show the %DV for added sugars, even though no extra sugar has been included.

Whipping Up Healthy vs. Less Healthy Choices

To put Nutrition Facts labels into practice, consider the difference between two common snack options: a bag of potato chips and a handful of raw almonds. While both might have similar calorie counts per serving, their nutrient profiles are vastly different. The potato chips are likely high in sodium, saturated fats, and added oils, which contribute empty calories without essential nutrients. On the other hand, almonds provide healthy fats, fiber, and protein, which can keep you fuller for longer and support heart health. Reading the labels helps you spot these distinctions and make smarter choices.


Final Thoughts

Knowing how to read Nutrition Facts labels puts you in control of your diet. By focusing on serving sizes, calories, and nutrient content, you can make choices that align with your health goals. The %DV and special label formats offer extra tools to compare foods and balance your diet effectively.

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