Blog

Recipes & Articles

Sign up for our Healthy Bites Wellness Program

TriState Wellness will email or mail a postcard with a monthly recipe to you in 2025!

Sign up

Decoding Nutrition Labels

Share

When it comes to eating well, knowing how to read nutrition labels is one of the best skills you can develop. From calories to ingredients, labels provide essential information that can help you make healthier decisions. Here’s a step-by-step guide to understanding these labels so you can make informed choices for yourself and your family. 

Step 1: Start with the Serving Size

One of the most important things to check is the serving size, as all nutritional information on the label is based on this amount. Here’s what to look for:

  • Serving Size: The amount recommended to consume based on the nutrition facts.
  • Servings per Container: There are four 1-cup servings in this container
Tip: If you portion the food into larger or smaller pieces the calories and nutrients will not equal what is on the label. 

Step 2: Check the Calories

Calories provide a measure of how much energy a food will give you. It is a good idea to keep calories within your daily needs, depending on your age, gender, and activity level.

  • Calories per serving: This shows how many calories you will get if you eat one serving. 

Step 3: Checking your Daily Values

Daily Values show the % of your daily needs that are met by consuming this product (Based on a 2,000 Calorie Diet) Note: An individual’s daily values may vary from the 2,000 calorie standard based on age, gender, and activity level. 

Example: 1 serving of this lasagna meets 25% of your daily calcium needs.  

Step 4: Understanding Nutrients

Nutrients are essential for life and required by the body to sustain its basic functions.  

  • Fats, Saturated and Trans:  Fats help you feel full, balance hormones and can help your body absorb some vitamins. Aim for mono & poly- unsaturated fats (liquid at room temperature). These fats can be found in Avocados, Nuts & Seeds, Olive Oils. They can also help reduce cholesterol and are considered heart healthy. Saturated fats are found in fatty meats, dairy, and processed foods, they are solid at room temperature and have been linked to an increase of heart and circulatory disease. Trans fats occur naturally in meat and dairy products of cows, sheep and goats. They are created when adding hydrogen to vegetable oils to create shortening or margarine. These have been linked to heart disease, inflammation and increasing bad cholesterol. 
  • Cholesterol: Waxy, fat-like substance in your blood that is essential for health. Your body needs some cholesterol to make hormones, vitamin D and substances to help you digest food. See your % daily value to see how much is recommended.
  • Sodium: An essential nutrient involved in the regulation of fluids, electrolytes and blood pressure. Too much sodium can lead to high blood pressure and other cardiovascular issues and stroke. Processed foods can be packed full of sodium, so be sure to read the nutrition labels.
  • Carbohydrates: Help provide energy by turning into There are different types of carbohydrates. Simple Carbohydrates vs. Complex Carbohydrates. Complex Carbohydrates are digested more slowly and gradually release glucose into your blood stream. Simple carbohydrates are digested quicker and spike your blood sugar higher and faster. Complex carbohydrates examples include 100% whole grain breads, whole fruit, sweet potatoes, beans, oatmeal, 100% wheat pastas, brown rice. Simple carbohydrates examples are things such as sweets, sodas, chips, fries, and processed foods, etc.
  • Dietary Fiber: Fiber supports digestion, helps maintain blood sugar levels, and keeps you feeling full. Look for foods with higher fiber content (aim for at least 3g per serving)
  • Total Sugars and Added Sugars: Total sugars include naturally occurring sugars (like those in fruits) and added sugars. Added sugars are added during processing and preparation.
  • Protein: Protein is essential for muscle growth, tissue repair, and satiety. Sources of protein are meat, poultry, fish, eggs, milk, cheese, nuts, seeds, plant-based proteins, etc.
  • Vitamin D, Calcium, Iron, and Potassium: People may lack these common nutrients in their diets. Calcium and vitamin D are essential for bone health, while iron supports red blood cell production, and potassium helps regulate blood pressure among other functions.

Tip: Foods with 10–20% DV of these nutrients per serving are a good source, while those with more than 20% DV are excellent sources. 

Step 5: Check the Ingredients List

Ingredients are listed by weight in the product. Listing from largest weight to smallest weight. in order of quantity, (from most to least). The ingredients list can reveal a lot about the quality of the food: 

  • Avoid Unnecessary Additives: Limit foods with artificial colors, flavors, and preservatives when possible. Whole, minimally processed foods often have shorter ingredients lists.
  • Look for Whole Ingredients: Ingredients like “whole-grain oats” or “almonds” are signs of a less-processed food, which can provide more nutrients.
  • Watch for Hidden Sugars: Sugar goes by many names (like high-fructose corn syrup, cane sugar, and agave nectar). Check for these terms to avoid excess added sugars.

Step 6: Pay Attention to Claims on the Packaging

Food packages often feature claims that can be misleading. Here’s what some common claims actually mean: 

  • “Low-Fat” or “Fat-Free”: These foods may have less fat but could be high in sugar or sodium to compensate for flavor. Check the nutrition label to be sure.
  • “Organic”: Organic foods are made without synthetic pesticides or fertilizers, but the term does not necessarily mean the food is healthier. Processed organic foods can still be high in sugar or fats.
  • “Whole Grain”: Products labeled as “whole grain” must contain whole grains, but it does not mean they are made entirely of whole grains. Check that whole grains are high on the ingredients list. 

The Bottom Line

Nutrition labels can be a powerful tool for making healthier choices. By focusing on serving size, calories, and the balance of nutrients, you can confidently choose foods that nourish and energize. Practice reading labels regularly, and soon you will be able to spot the healthiest options quickly and easily. Here’s to making informed, nutritious choices for a healthier you! 

Happy label-reading!