Understanding nutrition labels is essential for making informed food choices and maintaining a healthy lifestyle. These labels provide valuable insights into what you’re eating, from calories to nutrients and ingredients. However, deciphering them can sometimes feel overwhelming. This guide will break down how to read nutrition labels effectively and highlight what to look for—and what to avoid.
Start with the Serving SizeThe serving size is the foundation of the nutrition label. All the information, from calories to nutrients, is based on this amount. Check how many servings are in the package, as eating more than one serving means you’re consuming more calories and nutrients than listed.
For example, if a bag of chips contains two servings and the label shows 150 calories per serving, eating the entire bag means you’re consuming 300 calories—not 150.
Calories and Their ContextCalories indicate the energy you’ll get from a single serving. While calorie counting can be helpful, it’s not the only factor to consider. Instead, focus on the quality of those calories.
For instance, 200 calories from whole foods like nuts or fruits provide more nutrients and health benefits than 200 calories from a sugary snack.
The Nutrient Breakdown: What to Look For
- Fiber
- High-fiber foods (3 grams or more per serving) promote digestion and keep you full longer. Look for whole grains, fruits, and vegetables on the label.
- Protein
- Protein is crucial for muscle repair and overall health. Aim for products with at least 5 grams of protein per serving, especially in snacks or meals.
- Vitamins and Minerals
- Choose foods that are rich in essential vitamins and minerals like Vitamin D, calcium, iron, and potassium. These nutrients support strong bones, immune function, and energy levels.
Nutrition Label Ingredients to Avoid
- Added Sugars
- Many processed foods contain hidden sugars listed as high-fructose corn syrup, cane sugar, or agave nectar. Look for “added sugars” on the label and aim to keep daily intake below 25 grams for women and 36 grams for men.
- Saturated and Trans Fats
- Saturated fats should be limited, while trans fats (often labeled as partially hydrogenated oils) should be avoided entirely, as they increase bad cholesterol levels.
- Excess Sodium
- The daily recommended sodium intake is 2,300 milligrams, but many processed foods far exceed this. High sodium can lead to high blood pressure and other health issues.
Check the Ingredient ListIngredients are listed in descending order by weight, meaning the first few ingredients make up the majority of the product. Look for whole, natural ingredients, and avoid items with long lists of unrecognizable chemicals.
For example, a clean label might list “whole oats, almonds, honey,” while a processed product might include “sugar, artificial flavoring, preservatives.”
Percent Daily Values (DV)The percent Daily Value helps you gauge whether a nutrient is high or low.
- 5% or less is considered low (e.g., for added sugar or sodium).
- 20% or more is considered high (e.g., for fiber, protein, or vitamins).
Use these percentages as a quick guide to balance your diet throughout the day.
Making Nutrition Labels Work for YouReading nutrition labels doesn’t have to be daunting. Start by focusing on whole foods with minimal ingredients and aim to reduce added sugars, sodium, and unhealthy fats. Products like Burton’s Best water enhancers, for example, contain only natural ingredients, giving you peace of mind and aligning with clean-label values.
When you take the time to understand nutrition labels, you empower yourself to make healthier choices, ensuring your meals nourish your body and support your long-term well-being.