How to Read a Nutrition Label

Nutrition labels. They’re something we’ve been seeing, likely most days of our life, for as long as we can remember. Yet, they often feel intentionally-opaque and difficult to dissect. Learning to read a nutrition label is one of the most empowering steps you can take on your nutrition journey. Understanding the information on a nutrition label can allow you to make informed food choices to support your health goals. At Culina Health, we offer pragmatic education to demystify the many swirling questions around food and nutrition. So we’ve created a guide to help you navigate and decode nutrition labels. With this, you can feel confident about making informed decisions around what you put into your body.

Understanding the basics of nutrition labels 

Lately, there has been a lot of discussion around processed and ultra-processed foods and how they can contribute to certain health outcomes. One large study involving more than 100,000 adults, found that eating 10% more ultra-processed foods was associated with an increased risk of cardiovascular disease, coronary heart disease, and cerebrovascular disorders. It’s important to note that there are varying degrees of food processing, and not all processed foods are harmful to health. Most of the current health research on processed foods is in reference to ultra-processed foods that undergo several forms of processing and contain high amounts of food additives, sodium, and sugar. As registered dietitians, we don’t believe in “good” foods or “bad” foods, but rather work to help our patients adopt healthy eating patterns that support overall physical and mental health.

Reading nutrition labels is a crucial step in learning which foods to eat more sparingly, and which can be part of your everyday intake.

Key Components of a Nutrition Label

Serving Size 

The serving size will determines the number of calories and amount of nutrients for each serving in a product. Serving sizes vary depending on the brand. They are not standardized across different products. Make sure you check the serving size to fully understand the nutrient composition of what you are eating. If you eat more than the listed serving size, multiply the nutritional information by how many servings you eat to get the accurate amount. 

Percent Daily Value (%DV)

Percent daily value (%DV) tells us the nutrient composition of a product. This is based on the nutrient needs of a healthy individual following a 2000 calorie diet. If a food has 5% DV or less of a nutrient per serving, it is considered low in that nutrient. If it has 20% DV or more of a nutrient per serving, it is considered high in that nutrient. However, it’s important to note that the %DV is based on the needs of a healthy individual following a 2000 calorie diet. Most people have different calorie and nutrient needs based on several factors, including age, body size, health condition, physical activity level, nutrient status, genetics, and more! So always talk to your RD or doctor to determine quantities that are best for your individual needs. 

Calories

Calories measure the amount of energy provided by a serving of food. The calorie count indicates how much energy you will get from consuming that portion. Understanding calorie content helps manage dietary intake and balance energy consumption with physical activity.

Fats

Not all fats are created equal! 

• There are healthy fats that our body needs, such as omega-3’s and monounsaturated fats that come from fish, nuts, avocados, and more. 
• Limiting saturated fat may be important for individuals who have a higher risk or currently have cardiovascular disease. Talk to your RD about how much saturated fat you should limit yourself to each day to reduce your risk of heart disease. 
• Trans fats should be avoided if at all possible. Even small amounts can increase your risk for heart disease. 

Total Carbohydrates

This includes the total grams of carbohydrates in a product from different sources, including starch, lactose, fructose and dietary fiber.

• Simple or refined carbohydrates, such as baked goods, fruit juice concentrate, and white bread or white-flour pasta, are digested quickly. This can lead to spikes in blood sugar.
• Complex carbohydrates, such as whole-grain products as well as fruits,and beans, release glucose into the bloodstream more gradually. Complex carbs contain more nutrients than simple carbs, and are higher in fiber and digest more slowly. This also makes them more filling! Look for the words “100% whole grain” in the ingredients on a food label. Aim for high fiber products to support better blood sugar regulation and digestion.

Protein

Protein is important for keeping us full throughout the day, and maintaining strong muscles, hair, and nails. Talk to your RD about how much protein you need each day. Thisbecause it varies per person, but a good guideline is to aim for about 20-30 grams at each meal, and 8-10 grams for snacks, to keep you feeling satisfied throughout the day. Aim for whole food sources whenever possible.

Sodium

While we need some sodium each day, many packaged foods are sneakily loaded with it! Too much sodium can increase your risk for heart disease and lead to water retention. In general, you should aim for less than 2300 mg of sodium per day, unless otherwise specified by your doctor or RD. A product is considered low sodium if it has 140 mg or less of sodium per serving.

Dietary Fiber

Fiber is important—it keeps us full and our digestion regular! The amount of fiber you need depends on your biology. Those assigned male at birth should aim for 30-38 grams of fiber per day. Those assigned female at birth should aim for 21-25 grams per day.

Total Sugars

This equals the amount of natural sugar from the food plus the added sugars. Excess consumption of added sugar can lead to blood sugar spikes and crashes and subsequent dips in energy and more frequent cravings. Over time, excess sugar intake can also increase your risk of diabetes and heart disease. Those assigned female at birth should aim for 24 grams or fewer per day. Those assigned male at birth should aim for 36 grams or fewer per day.

Tips to use nutrition labels to make healthier choices

Understanding what’s behind nutrition label information can help you choose between products and brands. This takes the guesswork—and overwhelm—out of buying groceries. We’ve all been there—holding up 3 different boxes of the same product, that look the same, wondering which one to get. Here are a few quick tips to be aware of to help you make the best, most informed decision for you and your family. 

• The shorter the list of ingredients, the better
• The fewer complicated/unfamiliar words, the better
• Avoid foods with partially hydrogenated oil–there’s trans fat lurking!
• FYI: Fancy sugars are digested the same way white sugar is digested–coconut sugar, agave, date syrup, maple syrup,  honey, raw turbinado sugar, brown sugar, and molasses all have the same impact on your blood sugar.
• Focus on the actual nutrition label, not the front-of-the-box marketing copy. 
• “Low-Fat” or “Low-Carb” or “Diet” does not equate to healthy, and can often mean the product has more ultra-processed ingredients and/or food additives. That is why looking at the ingredient list and recognizing what is listed is so important.
• “Compare products! There are often many options at the store of similar products. A good way to determine which option to go with is to compare the nutrition labels of each.
• Opt for products with higher fiber, vitamins, minerals

Our “green-flags” list for healthier food and snacking choices

We know there’s a lot of information to digest (no pun intended) when it comes to reading nutrition labels. If you want to keep it really simple, or create a little cheat-sheet for yourself to bring on your next grocery shopping trip, here is our list of the top 6 “green flags” that indicate a product is likely better for you.

• Low saturated fat: Saturated fats should be consumed sparingly for people who are at-risk for cardiovascular disease, and many pre-packaged items can contain large amounts of it. 
• No trans-fat: As we mentioned before, trans fats should be avoided altogether when possible, as consuming even a small amount can increase your risk of heart disease. 
• Easy-to-understand, short list of ingredients: A shortlist of ingredients that you recognize means that a product contains no or few processed chemicals, artificial additives, and instead contains more whole foods and real ingredients. 
• 8-10 grams of protein in a snack: The point of a snack is to alleviate hunger between meals, but many snacks out there don’t keep you full. Opt for a high-protein snack, which will leave you feeling satisfied and filled up until your next meal.
• Contains fiber: Fiber will help with digestion and slow the release of glucose into the bloodstream, keeping your blood sugar balanced.
• Low sodium: Far too many snacks and pre-packaged meals have a sneaky, super-high amount of sodium. As in, almost your full recommended amount for a day. A low-sodium snack is a smart choice. 

Working with an RD to Understand Nutrition for Your Body

Are you looking for more guidance and information on how to make informed health choices? Want to go deeper on nutrition labels or other everyday questions around nutrition? Our Registered Dietitians can help empower you with the knowledge you need, in a way that’s actionable and attainable for your lifestyle and preferences. Book a session with a Culina Health RD today!