How to Read a Nutrition Label: A Simple Guide for Informed Choices

 Understanding nutrition labels can feel like decoding a foreign language, but once you break it down, it’s actually quite simple. Here’s a step-by-step guide on how to read and make the most of food labels without getting overwhelmed.

1. Start with Serving Size

The first thing to look at when reading a nutrition label is the serving size. This tells you the amount of food the nutritional information is based on. All the numbers on the label—calories, fat, sodium, and more—are for one serving. If you eat more than one serving, you'll need to multiply the values by the number of servings you consume.

For example, if the label says that one serving is 1 cup, and you eat 2 cups, you’ll need to double everything on the label (calories, fat, sodium, etc.). This is important for managing your portions and staying within your health goals, especially if you're keeping track of carbs, calories, or specific nutrients.

2. Check the Calories

Calories tell you how much energy you're getting from a serving of the food. It’s important to keep track of how many calories you’re consuming in a day, especially if you're managing Type 1 diabetes, weight, or any other health condition. The number of calories you need each day depends on various factors like your age, activity level, and health goals.

Tip: Be mindful of the number of calories you’re consuming. Eating more calories than your body burns can lead to weight gain, so try to balance your intake with your activity levels.

3. Look at Nutrients to Limit

The next thing you’ll want to check are the nutrients to limit. These include:

• Saturated fat
• Sodium
• Added sugars

These are nutrients that many people consume too much of. High amounts of these nutrients can increase your risk for heart disease, high blood pressure, and other health issues. Ideally, you want to keep these numbers as low as possible.

For example, the American Heart Association recommends limiting saturated fat intake to no more than 5-6% of your total daily calories, and limiting sodium intake to less than 2,300 mg per day (1,500 mg is recommended for those with certain conditions like hypertension).

4. Look at Nutrients to Get More Of

On the flip side, there are nutrients you want to get more of. These are nutrients that many people don't get enough of in their diet. Key nutrients to focus on include:

• Fiber
• Vitamin D
• Calcium
• Iron
• Potassium

Incorporating foods rich in these nutrients into your diet will help you maintain overall health. Fiber supports healthy digestion, vitamin D helps keep bones strong, calcium is essential for bone health, iron keeps your blood healthy, and potassium helps control blood pressure.

When reading labels, aim for foods with higher amounts of these nutrients to support your long-term well-being.

5. Use the % Daily Value (%DV)

The % Daily Value on the label is a great tool for quickly understanding how much of each nutrient you're getting in one serving. The %DV tells you how much a nutrient in a serving contributes to your daily diet. Here’s how to interpret the %DV:

• 5% DV or less = Low (This means the food is low in that nutrient)
• 20% DV or more = High (This means the food is high in that nutrient)

Use the %DV to compare different products. For example, if you're looking for a food that’s high in fiber or vitamin D, choose the one with a higher %DV. Conversely, if you’re trying to avoid too much sodium or saturated fat, look for a food with a lower %DV in those areas.

Quick Label Tips

• Ingredients: The ingredients list is your next stop. Ingredients are listed in order by weight, from most to least. This helps you identify the main components of the food and any added sugars, preservatives, or artificial ingredients.
• “Light,” “Low,” and “Reduced” Labels: Food labels that say “light,” “low,” or “reduced” have specific meanings. For example, “light” may refer to a reduction in calories, fat, or sodium, but it’s always important to check the label for specific details.
• Nutrient Absence: Not all nutrients like trans fat or total sugars will have a %DV listed, but they’re still important to track, especially for individuals managing their diabetes.
• Compare: Use the %DV to compare similar products. This allows you to make a more informed decision about which foods are healthier for your specific dietary needs.

In Conclusion

Nutrition labels are an invaluable tool for making informed food choices. By understanding how to read the serving size, calories, nutrients to limit, nutrients to get more of, and the %DV, you can easily assess whether a food fits into your dietary goals, whether you're managing Type 1 diabetes, trying to lose weight, or simply focusing on a healthier lifestyle.

The key to making nutrition labels work for you is practicing. Over time, you'll get better at quickly assessing food packages and making choices that fit your needs and health goals. With this knowledge in hand, you can confidently navigate the aisles and make better food choices every day.

You’ve got this.

Stay fun,

Madi Cheever, MPH, RD, LDN, CHES
Type One Type Fun

‼️DISCLAIMER: although I am a healthcare professional, this post is not intended to be medical advice. This is simply me sharing some of what I know, but your body may not respond in this way so please make sure you are chatting with your diabetes educator and/or doctor first ‼️ or bring me onto your care team 😘