Reading Nutrition Labels: What You Need to Know Before Your Next Grocery Trip

Serving size vs. servings per container. Calories vs. fat. Percentage of daily value. What does it all mean?

If you find yourself getting tripped up by nutrition labels at the grocery store, you’re not alone. March is National Nutrition Month, making this an ideal time to learn how to read the nutrition labels on your favorite foods.

Many shoppers are shocked once they realize how much sugar, sodium, and unhealthy fats are hidden in the everyday foods they eat. Knowing how to read nutrition labels – and understanding what those nutrition facts mean – can help you make healthier choices at the grocery store.

This guide breaks down the key parts of a nutrition label, so you can make smarter food choices for yourself and your family. Let’s get started!

Why nutrition labels were created

In 1973, the Food & Drug Administration (FDA) introduced the first regulations requiring nutrition labels for certain foods, specifically those that made nutrition claims on the packaging or in advertising. It wasn’t until the passage of the Nutrition Labeling and Education of 1990 that mandatory nutrition labels expanded to virtually all foods regulated by the FDA.

The primary goal of nutrition labels is to give shoppers information about the nutritional content of their food, so they can make informed choices based on their health needs and dietary goals. Today’s nutrition labels include serving size, calories, nutrients, and the percent of daily value.

Serving size: Pay attention for portion control

The serving size is listed at the very top of the label for an important reason – all the data below it is based on the serving size listed. So if you eat two servings of the food in question, that means you’re getting twice as many calories, carbohydrates, added sugars, etc. as you see on the label.

The serving size is often provided in standard units, such as cups, grams, or even a specific number of pieces. You may find the standard serving size is far less than you expected. But paying attention to the serving size is key to portion control, which helps regulate your calorie intake, manage your weight, and prevent overeating.

Again, it’s important to remember that all the nutrient amounts on the label refer to one serving size. If you consume half a serving or multiple servings, then you must adjust the nutrient information accordingly.

Calories: Every calorie counts

Calories measure the amount of energy you get from the foods you eat. Say there are 300 calories in one serving of a food product and four servings in the box. If you eat two servings, you would consume 600 calories. If you eat the entire box, you would consume 1,200 calories.

To achieve or maintain a healthy weight, you must balance the number of calories you eat (and drink) with the number of calories you body uses each day. Nutrition labels use 2,000 calories per day as a general guide. However, your calorie needs may be higher or lower based on your age, gender, height, weight, physical activity level, and other factors. Ask your doctor to learn more.

Nutrients: The nitty-gritty about the foods you eat

Nutrition labels and the information they contain give you the opportunity to choose foods that have more of the nutrients you want and less of the nutrients you don’t. Here’s a breakdown:

Nutrients to eat less of

• Saturated fat
• Sodium
• Added sugars

All three of these are associated with adverse health effects, including obesity, heart disease, high blood pressure, and diabetes – and unfortunately, people generally eat too much of them.

A note about added sugars

Nutrition labels include both total sugars and added sugars. Total sugars are the sugars naturally present in many nutritious foods, like fruit and milk. Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), sugars from syrups, and more. Try to avoid added sugars when possible.

Nutrients to eat more of

• Dietary fiber
• Protein
• Vitamin D
• Calcium
• Iron
• Potassium

People generally do not eat the recommended amount of these nutrients despite their positive health effects, such as lowering your blood pressure and cholesterol levels and reducing your risk of developing osteoporosis.

Using nutrition labels to identify unhealthy ingredients in the foods you eat – especially processed foods – is an easy way to make better food choices.

Percent of daily value: Let the label do the math

The percent of daily value (% DV) shows the percentage of the daily value for each nutrient in a serving of food (typically listed in grams, milligrams, or micrograms). By checking the % DV, you can determine if a serving of food is high or low in a specific nutrient and how that serving will contribute to your total daily diet.

• 20% DV or more is considered high – Look for a higher % DV for dietary fiber, vitamin D, calcium, iron, and potassium
• 5% DV or less is considered low – Look for a lower % DV for saturated fat, sodium, and added sugars

Nutrients without a % DV

Trans fat, total sugars, and protein do not have a % DV on nutrition labels for various reasons:

• The FDA does not yet have sufficient evidence to establish a % DV for trans fat, although trans fat is closely linked to an increased risk of heart disease
• No recommendations currently exist for total sugars (the naturally occurring sugars in fruit and milk)
• A % DV for protein is only required if the food claims to be “high in protein” or is intended for infants and children under four years of age

Don’t fall for misleading food packaging

Many foods don’t live up to the claims they make on their packaging. Understanding how to read nutrition labels can help you avoid these common tricks:

• Too-small serving sizes – Some manufacturers use unrealistic serving sizes to keep negative numbers low.
• Light, low-fat, or fat-free – Just because a food is labeled “light” or “low-fat” doesn’t mean you can eat more of it. Manufacturers are legally allowed to claim a food product is “fat-free” even if it contains up to 0.5 grams of fat per serving.
• Lightly sweetened – This description doesn’t necessarily mean the food is low in sugar.
• Made with sea salt – Sea salt and table salt have about the same amount of sodium per serving.
• Made with real fruit – Sometimes the real fruit is in miniscule amounts. Fresh fruit is always best!
• Wheat or multigrain – Wheat or multigrain is not the same as whole grain. Make sure the packaging says “100% whole grain” or 100% whole wheat” instead.

As the saying goes, you are what you eat. Now that you know what nutrition labels mean, you’ll be well-prepared for your next grocery trip.

Feel Better Faster® at TrustCare

Of course, nutrition is only one part of staying healthy. TrustCare urgent care clinics are open seven days a week with no appointment needed, including weekends and holidays. TrustCare also offers primary care, pediatric primary care (TrustCare Kids), and more.

Find a TrustCare location near you today.