A Beginner's Guide to Reading Nutrition Labels: Making Informed Food Choices
Reading Nutrition Labels
Do you ever pick up an item from the grocery store look on the back and read the nutrition label? How many nutrients? Calories? Etc. Understanding nutrition labels is a crucial skill in one's health journey. Nutrition labels provide valuable information about the nutritional content of packaged foods, enabling you to make informed choices that align with your dietary goals and overall well-being. In this guide, we'll break down the key components of a nutrition label and offer practical tips to help you navigate them effectively.
After reading this blog post, be sure to check out my ebook on Nourish Your Body: A Comprehensive Guide to Meal Prepping.
The Basic Overview of Nutrition Labels
Nutrition labels are found on the back or side of most packaged foods. They provide information about serving sizes, calories, macronutrients (carbohydrates, proteins, and fats), vitamins, and minerals. The labels are standardized and designed to help consumers make meaningful comparisons between multiple products.
Serving size is usually found at the top. Below are calories, and below that are the nutrients and daily value percentages.
Serving Size Matters
The first step in understanding a nutrition label is identifying the serving size. First, you will see how many servings are in the container. The serving size has a common measurable value and then it has the metric amount. It may look something like this 1/3 cup (27g). See below highlighted in blue.
This is important because all the nutritional values listed on the label are based on this serving size. Most serving sizes are based on a 2000-calorie diet. It usually states this on the bottom in small print. Be mindful that the serving size might not always match the portion you intend to consume. For example, take a look at the above label there are 11 servings in this bag of granola. 1 serving is 1/3c. If I just pour a bunch of granola on my yogurt I might end up with 2 or 3 servings which would add up to 220 calories or 330 calories. If you feel like you are “eating healthy” and not losing weight, try measuring your food for a couple of days it could be educational.
If you are tracking and measuring your food I highly recommend you use the app Cronometer. In this app, you can weigh and measure your food consumed throughout the day to give you your total calories and macronutrients. Measuring food can be very educational and it can be helpful when you are trying to reach a specific goal.
Calories: Balancing Energy Intake
The "Calories" section indicates the amount of energy a single serving of the food provides (see the picture above in pink). This is a key aspect to consider when managing your calorie intake, especially if you're trying to maintain or lose weight. Keep in mind that the calorie count is based on the serving size listed, so consuming more or less than that will affect your actual intake.
Macronutrients: Finding a Balanced Diet
Nutrition labels typically list three primary macronutrients: carbohydrates, proteins, and fats.
Carbohydrates: This section includes both dietary fiber and sugars. Aim for higher dietary fiber content as it promotes better digestion and helps regulate blood sugar levels. Be cautious about added sugars, as excessive consumption can contribute to various health issues. For every 1g of carbs, it provides 4 calories. So for example if you consume a food with 20g of carbs (CHO for short) that is going to give you 80 calories (20 x 4 = 80).
Proteins: Proteins are essential for repairing tissues, building muscles, and overall body function. Consider the protein content with your daily protein needs, especially if you're active or looking to increase muscle mass. I typically recommend 1g/lb ideal body weight. For every 1g of protein, it provides 4 calories. For example, a meal that has 30g of protein gives you 120 calories (30 x 4= 120). I believe protein should be at the center of every meal. It will help curb cravings as well. I try to aim for 30-40g at each meal and I do 4 meals a day. Since I’ve been doing that I am satisfied, I have no cravings, and I’ve been able to build more muscle.
Fats: Pay attention to the type of fats present. I avoid seed oils. I prefer shelf-stable fats such as butter, tallow, ghee, and coconut oil, or unsaturated fats such as avocado oil. For every 1g of fat, it provides 9 calories, so they are more calorically dense in comparison to carbs & protein. For example, if you have a serving of butter on your toast let’s say a tablespoon of butter has 11g of fat. From that tablespoon of butter, you are getting 99 calories (9x11=99).
Micronutrients: Vitamins and Minerals
Nutrition labels often provide information about certain vitamins and minerals present in the food. These micronutrients play crucial roles in various bodily functions. While it's beneficial to get a range of vitamins and minerals, focus on those that your body needs most. When it comes to vitamins and minerals I rely more on whole foods than prepackaged foods. Packaged foods tend to contain synthetic vitamins and minerals and we like the real stuff over here! Again if you are concerned about getting all the vital vitamins and nutrients your body needs I highly recommend using Cronometer and tracking everything. Each day it will give you your percentages of each vitamin and mineral you have consumed. It also shows you which foods you are getting most of your nutrients from and will give you suggestions on other foods to include to up your vitamin and mineral uptake.
% Daily Value (% DV): Putting It Into Perspective
The "% Daily Value" (% DV) is a reference to how much a nutrient in a serving of food contributes to your daily diet. It's based on a standard daily intake of 2,000 calories, which may vary depending on your individual needs. The general rule is that 5% or less of a nutrient's % DV is considered low, while 20% or more is high.
Ingredient List: Understanding What's Inside
Adjacent to the nutrition label, you'll find an ingredient list. Ingredients are listed in descending order by weight. This list is crucial for identifying potential allergens or unwanted additives, such as artificial preservatives and colors. When it comes to ingredient lists, less is better! If you have a long list of a bunch of chemicals and words you don't understand, chances are it probably isn't the best option for you.
Reading nutrition labels is an empowering skill that enables you to take control of your dietary choices. By understanding the serving size, calories, macronutrients, micronutrients, % DV, and ingredient list, you can make informed decisions that align with your health and wellness goals. With practice, decoding nutrition labels will become second nature, and you'll be well on your way to a healthier lifestyle.
In Conclusion
Reading nutrition labels can be very helpful on your wellness journey. If you are trying to lose weight or gain weight understanding all the numbers and words on the back of your food is very helpful! Watch the video below where I go over a nutrition label.
Don’t forget if you want to put this into action check out my ebook Nourish Your Body: A Comprehensive Guide to Meal Prepping.