Hey friends, being a Registered Dietitian, I’m so excited to talk to you about how to read a nutrition label. I know it may seem simple at first glance, but it can be confusing in some parts, so I want to break it down as simply as possible and give you the top five things to look for when reading one. Some are pretty straight forward, but as a dietitian, I want to help you understand what I look for when I read a nutrition label. Also, quite simply, a food label accounts for everything related to what is in the product/container/package per serving.
Reading a Nutrition Label: #1 Serving Size
So, this leads me to number one, serving size. This is located on the top and states: Serving Size. It is going to help you understand how many servings are in the container or package. Maybe you can enjoy everything in it, or only part of it. Whatever the amount, it will state serving per container and the amount of serving, so maybe it is 1 ounce or 8 ounces, 1 capsule or ¼ cup. The amount will tell you how many servings per container and the amount of serving. The rest of the food label only applies to all the nutrition PER serving.
Reading a Nutrition Label: #2 Calories
Number 2, calories, this is located below the serving size and is usually first up. Calories relates to how many calories or energy you will receive per serving of the product. For some such as athletes, growing adolescences, body builders, pregnant women, and breastfeeding mamas, you will need more calories than an “average” person. I will discuss more at another time, but overall, the calories in this product are based on the serving size. So, when counting calories, this can be really helpful.
Reading a Nutrition Label: #3 Protein
Further down the food label, you’ll see protein. Does this food have protein and if so, how much protein per serving? Protein is a vital nutrient, meaning everyone needs protein to properly function. Now, not every food has protein, so understanding what you are eating can help you prepare your daily meals and snacks.
Reading a Nutrition Label: #4 Fiber & Sugar
Fiber and sugar…I grouped these two together because the scientists and “agencies” agreed, these two just work together mathematically. This is located under the “carbohydrate” section. For some who watch their sugar intake, this equation can come in handy. The short story on fiber is, the more fiber you have the lower the sugar effect it will have on your body, meaning, you can enjoy sugar WITH fiber to decrease the absorption rate of sugar into the bloodstream therefore lowering the effect sugar has on your blood sugar levels.
But when looking at this food product, how much fiber per serving does it have. Some labels break down the type of fiber…meaning soluble (the type of fiber your body can break down and dissolve in water, which may be gentler on your gut) or insoluble fiber (the kind that your body cannot break down but adds bulk to your stools). Again…more on this later because fiber can be oh so relieving! 😉
Now, the other piece of that mathematical equation, how much sugar does it provide, if any, and what kind of sugar? It may also state sugar alcohols, such as xylitol, sorbitol, or erythritol…its chemical structure is similar to that of sugar and its name ends in ‘itol’. Sugar alcohols are often used as a replacement for sugars as they resemble the flavor and taste of sugar, but don’t have quite the sharp rise in blood sugars into your bloodstream. This is a big topic, I’ll do another video explaining all this, so stay tuned.
Reading a Nutrition Label: #5 Ingredients
Number five, ingredients. In my opinion, this is the most important part of the nutrition label. All the ingredients listed go in order from largest proportion to smallest amount in a food product (or even supplement, etc.). You really don’t know how much, unless the product manufacturer states it, but it can be REALLY helpful in deciding if this food is worthy enough to be in your body! Some of the ingredients will even be flavors, food coloring, food additives and preservatives, as well as information on whether it’s organic or genetically modified. Most labels will also state if the product is manufactured in a facility that processes other foods like your top food allergens such as gluten, soy, wheat, dairy, nuts, corn, etc.
So, there it is, the top five things to look at when reading a food label…serving size, calories, protein, fiber and sugar, and ingredients. Obviously, there is a lot more information you can learn about, but those are the main points I use when I read nutrition labels to ensure I know what I’m putting in my body.
Stay tuned for more blogs and videos as I dive into each of the top 5 categories so you can better understand why I look at these when I read a nutrition label.
Bye for now,
Richelle
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