How Nutritionists Read Food Labels | OnPoint Nutrition

Ever found yourself frozen in the snack aisle, flipping boxes back and forth, squinting at fine print you can barely pronounce? You’re not alone.

Food labels can be downright intimidating—especially with all the “low-fat,” “organic,” and “all-natural” promises plastered on the front. But here’s the good news: once you know the basics, those labels become powerful tools for making smarter choices.

If you’re tired of feeling overwhelmed, keep reading. We’ll walk through the key sections of a food label and share simple tips that make it easy to pick products aligned with your health goals. By the end, you’ll feel equipped—and empowered—to navigate the grocery store with confidence and clarity.

1. Start with the Serving Size

The serving size is the foundation for understanding the entire food label, as all the nutritional values are based on this specific quantity. Serving sizes can vary widely between brands and products, so it’s essential to check this first to ensure you’re getting an accurate picture of what’s in a single serving.

Tips for Serving SizesThe serving size is often listed in both grams (or milliliters) and familiar units (e.g., 1 cup, 10 crackers). Be mindful of how many servings are in a package; if a container has multiple servings, you’ll need to multiply the nutritional values by the number of servings you consume to get an accurate intake.

Why Serving Size MattersFor packaged snacks and drinks, it’s easy to consume more than one serving without realizing it, which can lead to unintended overeating. Understanding portion sizes helps you stay on track with your health goals, whether you’re focused on managing calories, sodium, or other nutrients.

2. Look at the Calories for Energy Balance

Calories provide a measure of the energy you get from a serving of food. While calories are just one aspect of nutrition, they’re important for energy balance, which is essential for weight maintenance. Your caloric needs depend on factors like age, activity level, and overall health goals, but as a general guide, most adults require between 1,800 and 2,400 calories daily for maintenance.

Calories per Serving and Portion AwarenessPay attention to both the calories per serving and the total servings in a package. For instance, a snack that lists 200 calories per serving but contains three servings in a small package may be more calorie-dense than it appears at first glance.

Use Calorie Information WiselyWhile calorie counting isn’t necessary for everyone, understanding the calorie content of your food can help you make choices that fit within your daily energy needs. For those aiming to maintain or lose weight, balancing calorie intake with activity levels is key to achieving your goals.

3. Check the Macronutrients: Fats, Carbohydrates, and Protein

The macronutrients section tells you how much fat, carbohydrate, and protein are in each serving. Each of these macronutrients plays a unique role in your diet, and understanding their amounts can help you make balanced food choices.

• FatsLook at both the total fat and the types of fat listed. Saturated and trans fats, which can raise LDL (bad) cholesterol and increase heart disease risk, should be limited. Unsaturated fats (monounsaturated and polyunsaturated) are beneficial and can support heart health.
• CarbohydratesCarbohydrates include dietary fiber, sugars, and starches. High fiber content is beneficial, as fiber supports digestion, helps control blood sugar levels, and promotes satiety. Aim for at least 3 grams of fiber per serving to boost intake. Watch for added sugars, which can contribute to empty calories and spike blood sugar levels. The American Heart Association recommends limiting added sugars to 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) for men.
• ProteinProtein is essential for muscle maintenance, immune function, and overall energy. Most adults should aim to include a source of protein with every meal. The protein content on food labels can help you identify products that will keep you full and energized throughout the day.

4. Examine the Percent Daily Value (%DV)

The Percent Daily Value (%DV) shows how much each nutrient in a serving contributes to the recommended daily intake, based on a 2,000-calorie diet. While individual needs vary, the %DV can help you gauge whether a food is high or low in specific nutrients.

• 5% DV or less is considered low, which can be beneficial for nutrients like saturated fat, sodium, and added sugars.
• 20% DV or more is considered high, which is ideal for nutrients like fiber, vitamins, and minerals.

Using %DV as a GuideIf you’re aiming to limit sodium or saturated fat, look for foods with a lower %DV. On the other hand, if you want to boost fiber or calcium intake, choose foods with a higher %DV in these areas. Keep in mind that %DV is a general guide and may need to be adjusted based on your personal caloric needs and health goals.

5. Scan the Ingredients List for Hidden Additives

The ingredients list provides insight into the quality and composition of the food. Ingredients are listed in descending order by weight, so the first few items make up the bulk of the product. Nutritionists often recommend focusing on foods with shorter ingredient lists and recognizable items as a general rule of thumb, though it comes with a little nuance.

Here are some of the most important quick tips for ingredient list evaluation:

• Watch for Added Sugars and Artificial IngredientsAdded sugars can appear under many names, including high fructose corn syrup, cane sugar, and dextrose. Additionally, artificial colors, flavors, and preservatives may be listed, especially in highly processed foods. Limiting artificial additives can help reduce exposure to unnecessary chemicals and additives, which may benefit those with sensitivities.
• Look for Whole Food IngredientsIngredients like “whole grain,” “oats,” “quinoa,” or “almonds” suggest a more nutritious product. Choosing foods with whole food ingredients over those with refined or highly processed items can help you maintain a nutrient-rich diet that supports long-term health.

6. Pay Attention to Key Nutrients: Sodium, Fiber, and Added Sugars

Some nutrients deserve extra attention depending on your health goals. Sodium, fiber, and added sugars are particularly important for heart health, digestion, and energy levels.

SodiumMany processed foods are high in sodium, which can contribute to high blood pressure and heart disease if consumed in excess. The American Heart Association recommends limiting sodium to 2,300 milligrams per day, ideally aiming for 1,500 milligrams, especially for individuals with hypertension.

FiberFiber aids digestion, supports blood sugar control, and promotes satiety. The daily recommended intake of fiber is 25 grams for women and 38 grams for men. Foods high in fiber, like whole grains, fruits, and vegetables, should make up a significant portion of your diet.

Added SugarsMany processed foods contain added sugars, which can contribute to weight gain and increase the risk of chronic diseases. Foods with minimal to no added sugars are ideal, as these sugars provide calories without essential nutrients. Check the “Total Sugars” and “Includes Added Sugars” sections to understand how much sugar is naturally occurring versus added.

7. Health Claims on Labels: Deciphering What They Really Mean

Labels often contain health claims like “low fat,” “high fiber,” or “reduced sodium,” which are regulated by the FDA but can still be misleading. Here’s what some common claims mean:

• Low Fat: Contains 3 grams of fat or less per serving. However, “low fat” products can sometimes be high in sugar to compensate for flavor.
• Reduced Sodium: Contains at least 25% less sodium than the regular version. This doesn’t necessarily mean low sodium, so check the actual sodium content.
• High Fiber: Contains at least 5 grams of fiber per serving. High-fiber foods are generally beneficial for digestion and satiety, but check for added sugars or refined ingredients.

Be Aware of BuzzwordsTerms like “natural” and “multigrain” aren’t regulated and don’t necessarily indicate a healthier product. For example, “multigrain” only means that the product contains multiple grains, but they may not be whole grains. Understanding these claims can help you make better choices and avoid marketing gimmicks.

8. How a Nutritionist Can Help You Make Sense of Food Labels

Learning to read food labels is empowering, but it can still feel overwhelming to interpret the information and decide what’s best for your individual needs. A nutritionist can provide guidance on which nutrients to prioritize, help you decode ingredient lists, and recommend products that align with your health goals.

Customized Advice Based on Your GoalsWhether you’re managing weight, monitoring blood sugar, or looking to improve digestion, a dietitian can tailor their advice to your specific needs. They’ll help you understand how to balance macronutrients, avoid certain additives, and choose nutrient-dense options that support your well-being.

Strategies for a Balanced DietA nutritionist can teach you strategies to incorporate healthier options without overhauling your entire diet. They can recommend easy swaps, help you create balanced meal plans, and suggest foods that meet your health goals without added sugars, excess sodium, or unnecessary additives.

Mastering Food Labels With The Help of an Expert

Mastering the art of reading food labels is one of the most powerful steps you can take toward a healthier lifestyle. It probably feels a little tricky and foreign to you at first.

Learning the most important things to scan for can be the game changer to upgrading your nutrition profile. When you know exactly what you’re putting into your body—by understanding serving sizes, deciphering nutrients, and scanning ingredients—you set yourself up for success in meeting your unique health and wellness goals.

Working with a nutrition expert can accelerate your progress, offering personalized strategies that help you confidently navigate every aisle of the grocery store. With the right guidance and a willingness to practice, you’ll soon find that reading labels isn’t just a skill—it’s a gateway to informed, purposeful eating.

So, the next time you’re browsing the shelves, remember that every label you read is an opportunity to make a choice that nourishes your body and supports your long-term health. The journey begins with a single step, and partnering with a nutritionist could be the perfect starting point to propel you toward a stronger, more vibrant you.