Understanding Nutrition Facts for Everyday Foods

NutrifyMe
Sep 30
3 min read

Updated: Nov 1

Food packages can be confusing with claims like "All Natural!" or "Good Source of Vitamins!"

To know what's truly healthy, ignore the flashy claims on the front. The real story is on the nutrition facts label on the back of the package. This guide will simply show you how to read it to make smarter food choices.

Always Start with the Serving Size
Check the Calories
Nutrients to Limit (The Less, The Better)
Nutrients to Get More Of (The More, The Better)
Understand the Percent Daily Value (%DV)
Conclusion

Step 1: Always Start with the Serving Size

Always look at the Serving Size first. All the numbers on the label (calories, sugar, fat) are for that one single serving, not the whole package. Many packages contain multiple servings. If a bag of chips says it has 3 servings, and you eat the whole bag, you must multiply all the label's numbers by 3 to know what you really ate.

Step 2: Check the Calories

What are Calories? They are just a measure of energy from food. Think of them as fuel for your body.

Why They Matter: You need calories to live, but eating too many leads to weight gain.
How Many? The label uses 2,000 calories a day as a general example, but your own needs will be different.
Quick Guide (Per Serving):
- Low: 40 calories
- Moderate: 100 calories
- High: 400+ calories

Step 3: Nutrients to Limit (The Less, The Better)

This section of the label shows nutrients you should limit. Eating too much of them can lead to health problems.

Saturated & Trans Fats: These are "bad fats" linked to heart disease. You want these numbers to be as low as possible.
Sodium: This is salt. Too much can cause high blood pressure. It's often high in canned soups, frozen meals, and chips.
Added Sugars: This is a key number to watch.
- Total Sugars includes natural sugars (like from fruit or milk).
- Added Sugars are sugars put in during processing (like in soda, candy, and sugary cereals). These are "empty calories" that add no nutrition. Limiting these is a great step to a healthier diet.

Step 4: Nutrients to Get More Of (The More, The Better)

This section shows the "good nutrients" that most people need more of.

Dietary Fiber: Helps with digestion and keeps you feeling full.
Vitamin D & Calcium: Work together to build strong bones.
Iron: Important for your blood.
Potassium: Helps with your blood pressure.

Try to pick foods that are high in these "good nutrients."

Step 5: Understand the Percent Daily Value (%DV)

The % Daily Value (%DV) is a quick shortcut to see if a food is high or low in a nutrient.

Here's the simple rule:

5% DV or less is LOW. (Good for things you want to limit, like "bad fats" and sodium).
20% DV or more is HIGH. (Good for things you want more of, like fiber and vitamins).

How to Use It: Use it to compare two items. If you want more fiber, just check the %DV for fiber on two cereals. The one with the higher % (like 20% or more) is the better choice.

Conclusion

The nutrition facts label isn't just a bunch of numbers; it's a map to better health. By taking a few seconds to read it, you move from being a passive consumer to an informed shopper.

The next time you're at the store, pick up an item and practice. Start with the serving size, check the calories, and use the 5%/20% rule for the %DV. You'll be surprised at how quickly you become an expert. Making healthy choices for yourself and your family begins with understanding what you eat, and the nutrition facts label gives you that power.

Written By: NutrifyMe