How to Read Nutrition Labels?

To make informed choices regarding what we consume, it is critical to understand food nutrition labels in the modern era of convenience and packaged foods. Nutrition labels serve as a roadmap, providing valuable information about the nutritional content of a product. 

Individuals can make healthier choices, manage their nutrition or diet, and work towards achieving their nutritional goals when they are aware of these food labels.

Nutrition Labels

Nutrition Label Meaning

It’s essential to grasp the fundamentals before you begin reading nutritional information labels. The Nutrition Facts Panel, found on most packaged foods, is a standardized format that provides key information about the product’s nutritional content. 

The panel typically includes details such as serving size, calories per serving, and a breakdown of macronutrients and micronutrients.

1. Serving Size and Servings per Container:

The serving size is the first piece of nutrition information to focus on. It dictates the quantity for which the nutritional values are provided. Be mindful of portion sizes, as they directly impact calorie and nutrient intake. Additionally, check the servings per container to understand the total nutritional content in the entire package.

2. Calories per Serving:

Calories are a fundamental aspect of nutrition labels, representing the energy content in a serving. Calorie counting is crucial for maintaining a healthy weight and general well-being. Pay attention to the calories per serving, and consider your daily caloric needs when evaluating a product. What I find personally with clientele is that even if a person eats healthy, most people will have a tendency to eat a high fat, high carb and low protein diet.  This is due to the fact that fat is incredibly delicious and almost 2 ½ times the caloric intake compared to protein and carbs.

When a person counts calories, it becomes apparent that they are most likely eating too much fat.   


Nutrients and Daily Values

Moving beyond the basics, nutrition labels provide detailed information about various nutrients present in the product. Understanding these nutrients and their recommended daily values is crucial for maintaining a balanced diet.

1. Macronutrients:

  • Total Fat: Keep an eye on the total fat content, as it contributes to overall calorie count. Differentiate between healthy fats (unsaturated fats) and less healthy fats (saturated and trans fats). Aim for products with lower saturated and trans fat levels; for the most part it is important to cut out all trans fats.
  • Sodium: Consuming too much sodium is associated with high blood pressure and other health problems. Be mindful of the sodium content, especially if you have hypertension or other cardiovascular concerns.  Although, sea salt is okay.  This is much different than table salt or processed salt.
  • Total Carbohydrates: Carbohydrates are a primary energy source. Pay attention to both total carbohydrates and dietary fiber. Opt for nutrition products with higher fiber nutritional content labels for improved digestive health.  A great source of carbs are root vegetables such as yams, sweet potatoes, yucca and other tubers.
  • Sugars: Identify added sugars in the ingredients list and monitor the sugar content per serving. High sugar intake is associated with various health problems, including obesity and diabetes. 
  • Packaged products vs. whole foods: In general, eat whole foods as much as possible.  I do understand the convenience of eating a food product in a container, but in general, I would recommend eating mostly whole foods that are not in a package.  Basically, do most of your grocery shopping on the walls of the grocery store, staying out of the isles where most of the processed food is.  This is a good rule of thumb.


2. Micronutrients:

  • Vitamins: Nutrition labels often list essential vitamins. Be aware of your daily vitamin requirements and choose products that contribute positively to your overall vitamin intake.
  • Minerals: Similarly, mineral content, such as calcium and iron, is crucial for various bodily functions. Consider your individual needs and select products that align with your nutritional goals.


3. Percent Daily Value (%DV) and its Significance:

The Percent Daily Value (%DV) indicates how much a nutrient in a serving contributes to a daily diet. It is based on a daily intake of 2,000 calories, which may vary depending on individual factors. A %DV of 5% or less is considered low, while 20% or more is considered high. Use %DV to quickly evaluate the nutritional significance of a product.

Tips: For those prioritizing health and seeking expert guidance, Shawn Phillips Training offers personalized nutrition coaching in Los Angeles. From tailored nutrition guides to advice on healthy eating, managing diet for high blood sugar, and comprehensive nutrition education, our team is dedicated to empowering individuals in their wellness goals. 

With an experienced food nutritionist coach, he provides the knowledge needed for long-term health, emphasizing a holistic approach beyond just monitoring grams of sugar per day. Your path to well-being starts with our expert support.

Contact Us Today!

Nutrition Labels

How to Read Ingredients List?

While the Nutrition Facts Panel provides a quantitative overview, the ingredients list offers qualitative insights into a product’s composition. Understanding how to read and interpret this list is crucial for making informed choices.


1. Reading and Understanding the Ingredients List:

Ingredients are listed in descending order by weight, with the primary ingredient listed first. Be wary of products with long lists of unfamiliar or unpronounceable ingredients, as they may indicate heavily processed foods.

2. Common Additives and Preservatives:

Identify common additives and preservatives that may be present in the product. Some individuals may be sensitive or allergic to certain additives, making it essential to recognize and avoid them.


Nutrition Labels

Health Claims and Nutrient Content Claims

Food packaging often features claims about health benefits or specific nutrient content. Distinguishing between these claims is essential for understanding the actual nutritional value of a product.

1. Differentiating between Health Claims and Structure/Function Claims:

Health claims, such as “heart-healthy” or “lowers cholesterol,” are regulated by the FDA and must meet specific criteria. Structure/function claims describe how a nutrient affects normal bodily functions but do not require FDA nutrition label approval. Be aware and verify the validity of such claims.

2. Understanding Nutrient Content Claims:

Nutrient content claims, such as “low-fat” or “high-fiber,” highlight specific nutritional attributes. Familiarize yourself with these claims and their criteria to make accurate assessments of a product’s health benefits.


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Allergen Information

For individuals with food allergies, carefully examining allergen information is crucial to prevent adverse reactions.

1. Identifying Allergens in the Ingredients List:

Allergens like nuts, dairy, soy, and gluten must be clearly identified in the ingredients list. Always check for potential allergens if you have known sensitivities.

2. Precautions for Individuals with Food Allergies:

Follow precautionary statements such as “may contain” or “produced in a facility that processes” to avoid cross-contamination risks. Individuals with severe allergies should exercise extra caution and consult healthcare professionals if necessary.

Case Studies

To apply the knowledge gained, let’s analyze the nutrition labels of two popular products to demonstrate how to make informed choices.

A. Analyzing Nutrition Value from Labels of Popular Products:

1. Product A: Breakfast Cereal:

  • Serving Size: 1 cup
  • Calories per Serving: 120
  • Total Fat: 2g (Saturated Fat: 0.5g, Trans Fat: 0g)
  • Cholesterol: 0mg
  • Sodium: 150mg
  • Total Carbohydrates: 26g (Dietary Fiber: 4g, Sugars: 6g)
  • Protein: 4g
  • %DV: Vitamin C (10%), Calcium (2%), Iron (8%)

2. Product B: Granola Bar:

  • Serving Size: 1 bar (40g)
  • Calories per Serving: 180
  • Total Fat: 7g (Saturated Fat: 5g, Trans Fat: 0g)
  • Cholesterol: 0mg
  • Sodium: 120mg
  • Total Carbohydrates: 24g (Dietary Fiber: 2g, Sugars: 10g)
  • Protein: 4g
  • %DV: Vitamin C (0%), Calcium (2%), Iron (4%)


B. Making Right Choices Based on Labels:

Comparing the two products, Product A has a portion of food for low calorie diet count, less saturated fat, high in dietary fiber, and lower sugar content. However, it has higher sodium levels compared to Product B. Depending on individual health goals and dietary guidelines, one might prioritize lower calories, less saturated fat, or lower sugar intake.

Anyone seeking a healthier lifestyle should learn the art of reading food nutrition labels. The nutrition information provided on these food labels empowers individuals to make right choices about their food and nutrition consumption, contributing to overall well-being and long-term health. 

Understanding serving sizes, analyzing nutrients, and being aware of misleading practices allows confident navigation in grocery stores. 

The key to a balanced diet lies in the knowledge gained from decoding nutrition labels.


C. Whole Foods: Shawn there is no label, what should i do?

So most of this article gives you an idea on how to read labels.  In general, I only recommend packaged foods for convenience, but do believe that whole foods that are not in a package are much more nutrient dense and healthier for a person.

So for example, eggs, a sweet potato and an apple would be healthier than eating some type of cereal for breakfast.

Another example: a chicken salad with olive oil for dressing would be healthier choice compared to a granola bar.

But it is all relative.  A granola bar is healthier compared to eating at KFC or McDonalds.  Much of eating is based on relative health and nutrition.  Think about nutrition in 3 different categories: Medicinal, Neutral and Toxic Foods.  This is the way I breakdown nutritional programs for clients based on these relative categories.

If you’re interested in learning more about our program, feel free to contact me at 310-720-8125.

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