Understanding Nutrition Labels in 3 Minutes

Have you ever had trouble reading the small print on a food package in the grocery aisle and wondered what all those numbers and percentages mean?

#Nutrition labels can be confusing for many of us.

The truth is, you don’t need a degree in nutrition to unravel the secrets behind nutrition labels.

Understanding them is much simpler than you might think.

Label Category

Here’s an illustrative nutrition label example that I’ve divided into different colored sections to help you grasp the details more easily.

The label is divided into six categories. Blue indicates serving size. Pink represents calorie count, yellow denotes macronutrients, green signifies micronutrients, purple shows the percentage of the suggested daily value, and white provides general information.

The initial aspect to focus on is the serving size, which is indicated on the blue label. This tells you the portion the nutrition information refers to.

To determine the total nutritional content, you can multiply the amount per serving by the number indicated on the label.

Note: Keep in mind that not all packages are designed for single servings.

Now let’s move to the pink label, which is the calory number. The calorie count represents the energy you obtain after consuming this food. I personally don’t really focus on the calorie count, but if weight management is your goal, this number holds vital importance.

Caloric needs vary from person to person. You can get a rough idea of your required intake by using an online calculator. For unpackaged food, I casually hop onto Nutritionix websites to find average calorie estimates.

Macro & Micronutrients

Our bodies require a sufficient intake of both macro and micronutrients. There are only three main players in the macronutrient game: carbohydrates, protein, and fat.

Pay attention to saturated and trans fats (less healthy), fiber (digestive health), sugars (moderation is key), and protein (essential for bodily functions). Further categorize is micronutrients that you can see on the green label. Micronutrients include vitamins and minerals, which are necessary for various bodily functions, such as immune system support, energy production, bone health, and maintaining healthy skin, among others.

Even though you don't need a ton of them, they're still super important for keeping everything running smoothly.

The purple label shows you the percentage of the total content you need.

General tips

• The ingredient list showcases components from most to least. A long list with complex names might indicate heavy processing. Seek recognizable, whole-food ingredients.
• When selecting between products, use %DV for nutritional content comparison. This simplifies identifying the healthier option.
• Labels now separate added sugars. Opt for products with lower added sugar content to mitigate potential health issues.
• Monitor sodium content, particularly for blood pressure concerns. Choose items with lower sodium levels.
• Limit Certain Ingredients like artificial additives, hydrogenated oils, and excessive preservatives, etc.

Voila, now you’re ready to practice! Congratulations on becoming your own nutritionist!