How to read nutrition labels with confidence
Let’s face it: we’re living in an era of packaged foods, and nutrition labels can feel like a foreign language. Between daily value percentages, serving sizes, and a list of ingredients that often stretches longer than the grocery receipt, it’s easy to become frustrated and toss the package into your cart without a second thought.
But here’s the thing — understanding food labels is one of the simplest tools you can master to support your health and make intentional choices that fuel your body well. When you know what to look for, it becomes second nature. Let’s break it down together:
1. First thing, be aware of the serving size
The very first line sets the stage. All the numbers below it refer to that serving size. Is this amount realistic? Does it reflect how much you’re likely to eat? A “serving” of granola might say ¼ cup, but if you’re pouring a bowl, you could easily be doubling the numbers across the label.
2. Check total calories — but don’t fixate on it
Calories can give context, but it’s not the end all be all. Instead of hyper-fixating on the calorie count, think of it as one piece of information. What matters more is where those calories are coming from: quality protein, healthy fats, complex carbs, or ultra-processed pseudo-food ingredients?
3. Don’t ignore the ingredients list
The shorter and simpler this list is, the better. Ingredients are listed in descending order of weight. This means the ingredient present in the greatest amount is listed first, so you want real, recognizable foods listed at the top. Also be aware of words you don’t recognize — this is generally a red flag.
4. Prioritize protein and fiber
Both protein and fiber slow digestion, stabilize blood sugar, and help you feel satisfied longer. As a rule of thumb, look for at least 3 grams of fiber and a solid amount of protein (5–10 grams or more depending on the food) — especially in snacks or meals that are meant to keep you fueled.
5. Scan for added sugars
This is one of the biggest culprits for blood sugar spikes and energy crashes. Even foods that may seem healthy (yogurts, salad dressings, protein bars) can hide surprising amounts of added sugar. Aim for single digits when it comes to grams of added sugar — or even better, opt for options where sugar isn’t one of the first three ingredients.
6. Understand fats: quality over quantity
Don’t fear fats — they’re crucial for hormone health, brain function, and satiety. What matters is the type. Favor foods with heart-healthy fats (like olive oil, avocado, nuts, and seeds) and minimize trans fats or highly refined vegetable oils (canola oil, rapeseed oil, sunflower oil, safflower oil, corn oil, etc.).
7. Glance at sodium, especially in packaged foods
Excess sodium is common in shelf-stable snacks, soups, and frozen meals. While sodium isn’t the evil villian that it’s sometimes made out to be (especially if you sweat a lot or eat mostly whole foods otherwise), it’s smart to stay mindful of sodium intake around packaged foods. In general, aim for under 400mg of sodium per serving in these items.
Knowledge is power
Labels aren’t there to scare you or make you obsessive — it’s just information, and information gives you the awareness and power to make informed decisions that nourish your body.
With time, you’ll be able to flip the package over and spot quality ingredients in a few seconds. With anything in life, you don’t need to be perfect — you just need to be aware so you can make conscious decisions.
I hope you found this helpful! I provide more detailed nutritional guidance in my online metabolic health program. Schedule your FREE 30 minute consultation now!
