How To Read The Nutrition Fact Label
A simple guide to decoding nutritional information for smarter eating.
On almost every packaged food item we buy, there’s a black and white label that lists the ingredients, calories, serving size and macro nutrients for the food item. This is called the Nutrition Label, and the main topic for this blog.
Below, we’ll go over what the nutritional label is, why it’s important, and how to decipher its contents to help you decide what to put in your cart and what to put back on the shelf.
What is a nutrition facts label and why is it there?
What is a nutrition label? Well, it’s a standardized panel you’ll see on most packaged products that gives you a detailed snapshot of the nutritional content of that product. It includes things like serving size, servings per package, calories, fat, carbs, protein, as well as vitamins and minerals. Most also include allergen info and ingredients.
A nutrition label is typically found on most packaged foods and drinks you will find in stores and online. Nutrition labeling was introduced in 1990 with the “Nutrition Labeling and Education Act ” (NLEA). By 1994, most packaged foods were required to be labeled, and by 2020 it was required for FDA compliance for almost all food and beverage products. The reason for making labeling mandatory is so that consumers could see exactly what’s in the product they are buying, and to make food companies accountable for what’s in the products they sell.
Key components of a nutrition facts label
When you pick up a packaged food item, the Nutrition Facts label provides essential information to help you make informed dietary choices. Let’s break down three key components—calories, serving size, and macronutrients—and learn where to find them.
1. Calories
What It Means: Calories represent the amount of energy you get from a serving of the food. They fuel your body for daily activities and bodily functions.
Where to Find It: The calorie count is prominently listed near the top of the label, usually in bold print. It refers to the calories in one serving of the food.
Why It Matters: Knowing the calorie content helps you manage your energy intake. If you’re tracking calories for weight management or fitness goals, this number is a key reference point.
2. Serving Size
What It Means: The serving size indicates the portion of the food that all other nutritional values on the label are based on. It's a standard measurement (e.g., cups, grams, or pieces).
Where to Find It: Look at the top of the label, typically right above the calories. This also includes the number of servings per container.
Why It Matters: The serving size sets the context for the rest of the label. For instance, if you eat double the serving size, you’ll need to double the calories, fat, and other nutrients listed.
3. Macronutrients: Carbohydrates, Protein, and Fat
What They Mean:
Carbohydrates: Provide your body with energy, especially for physical activity. Found in grains, fruits, vegetables, and sweets.
Protein: Helps build and repair tissues, and supports immune function. Found in meat, dairy, legumes, and some plant-based foods.
Fat: A dense energy source that aids in absorbing vitamins. Look for details on types of fat (e.g., saturated and trans fat) for healthier choices.
Where to Find It: Located beneath the calories section, often listed as “Total Fat,” “Total Carbohydrates,” and “Protein.” Subcategories like dietary fiber and sugars are also included under carbohydrates.
Why It Matters: Understanding these macronutrients helps you balance your diet according to your health goals, whether it’s managing weight, building muscle, or optimizing energy levels.
By paying attention to these components, you’ll have a clear picture of what you're consuming and how it fits into your overall nutritional needs.
Decoding broad nutrition claims (low-fat, low-sugar)
We’ve all seen large banners across the front of a label marketing “low fat” or “sugar free”. While these might make these products appealing, always check the nutrition facts label. Many times, these products will have added salt, sugar, trans fats, or artificial additives to make the food taste better.
In general, items with fewer ingredients and a less complicated nutrition label will be healthier options. The more ingredients, additives, artificial flavors, artificial sweeteners and trans fats a product has, you’re better off leaving it out of your cart.
That being said, it's okay to indulge in a tasty treat every now and again. Moderation is key when it comes to building healthy habits.
Tips for using nutrition labels for healthier eating
The nutrition facts label is a powerful tool you can use to make healthier choices that align with your goals. Here are some practical tips you can use when checking out labels:
Serving size: Check what the serving size is on the label and see how that compares to the serving size you usually eat or drink.
Calories: a low-calorie food will have 40 or less calories per serving, while a high-calorie food will have 400 or more calories per serving. If weight management is your goal, reach for items that are lower-calorie.
Saturated fats: Saturated fat ishigh in calories and has been linked to heart disease. Try to limit items that contain saturated fat or look for lower-fat versions such as low fat yogurt or milk.
Sugar: Once you start reading labels, you’ll be shocked to see how much sugar is added even to savory items like pasta sauce. Put back items with added sugar and choose those with naturally occurring carbohydrates rather than added sugars.
Fiber: Fiber not only supports digestion,but it’s heart healthy too. Look for items that contain fiber when choosing your food.
Protein: Protein is essential for muscle building and repair, as well as overall energy. Add items to your cart that contain protein such as plain, low-fat greek yogurt.
Use nutrition labels to build mindful eating habits
Being able to read and understand a nutrition label is an important skill for those looking to become more mindful about their food. They will help you quickly identify the foods you want in your cart and which ones should be saved for a once in a while treat. As we mentioned before, the smaller the ingredient list, generally, the better the food item.
At Agile, we understand that sustainable weight loss and maintenance takes a holistic approach. Building a healthier diet, exercise and sleep regimen are crucial first steps, but for some, medication might be needed to see results. That’s where we come in! We pair weight loss medications like semaglutide and tirzepatide with healthier diet and exercise recommendations to ensure our patients see the best results.
Interested in learning more? Check out our programs here!
