We are what we eat, they say. Well, unfortunately, there are many things we consume and we don't actually know what's in them. How many of us actually take the time to read food labels before we make a purchase?
Food labels are very important, but we don't value them as we should, and most times, we couldn't understand them even if we wanted to. According to one survey, 57.7% of consumers admitted they “don’t understand” food labels, while 39.7% said they only “partially understand” them.
Because things aren't very clear, many shoppers don't use labels as tools when they want to make healthier choices. In fact, only about a third of young adults say they frequently check labels when trying a new food product, missing valuable information on things like fiber content and added sugars.
However, studies show that those who frequently read food labels benefit from their diligence, with a higher daily fiber intake (17.09 grams) compared to those who rarely read labels (14.64 grams).
Counting calories isn't the only part of reading food labels. It’s an excellent way to understand what’s in your food and make choices that support your well-being.
We'll tell you about the essentials so you can make more informed decisions that align with your health goals, especially if you’re exploring the Mediterranean Diet or want to incorporate coffee into your diet healthily.
Understanding the Label Structure
Food labels are packed with information, and it helps to know where to start. Most labels have a standard structure, giving you insights into serving size, calories, nutrients, and ingredients. Let’s break it down.
Serving Size
The serving size on a nutrition label is your baseline for understanding calorie and nutrient content. Every number on the label (calories, fats, protein) is calculated per serving, so knowing this figure is key to accurate intake.
Often, serving sizes are smaller than what we typically consume. For example, while a label may list 10 chips as a serving, many of us easily eat double that. How many people do you know who get the bag of chips and don't eat the whole thing?
To help visualize portions, everyday items can be handy: a deck of cards is roughly a serving of meat, and a cupped palm is about a half-cup of pasta or rice.
It’s also important to check how many servings are in a package. Many items contain multiple servings even if they appear to be single portions.
For instance, drinking an entire bottle of juice with two servings means doubling the calories and nutrients.
Keeping this in mind helps you manage your intake realistically. Serving size awareness can make a real difference in portion control and healthier eating, aligning your intake with your nutritional goals.
Calories
Calories measure the energy a food provides. Every person’s calorie needs vary based on factors like age, activity level, and metabolism.
For instance, an active young adult might need more calories than someone with a less active lifestyle. Understanding your own needs helps you use calorie information effectively, especially if you’re focusing on weight management.
By tracking calories and using a calorie calculator, you can balance energy intake with energy use. If you want to maintain weight, try to match your intake to your activity level.
For weight loss, a calorie deficit, which means eating fewer calories than you burn, is generally helpful. Calories aren’t the whole story, though; nutrient quality matters, too.
Nutrients
The “Nutrients” section of a nutrition label provides a closer look at the essential elements in our diet.
Total Fat
Starting with Total Fat, the label breaks down the types of fats: saturated, unsaturated, and trans fats. Each type has a different impact on health.
Unsaturated fats, found in sources like olive oil and nuts, are generally beneficial, while saturated fats and trans fats, found in some processed foods, can raise heart disease risk. Limiting saturated and avoiding trans fats is recommended for better heart health.
Cholesterol
Cholesterol is also listed, which refers to a waxy substance in the blood, affecting heart health when levels are too high.
It’s useful to know that dietary cholesterol (from food) doesn’t impact blood cholesterol as much as saturated and trans fats do, yet it’s still wise to keep an eye on it, especially if you have heart-related concerns.
Sodium
Sodium plays a role in fluid balance and blood pressure. Too much sodium, however, is linked to high blood pressure, so opting for foods with lower sodium can benefit heart health.
Carbohydrates
Next, Carbohydrates are broken into simple and complex types. Simple carbs (like sugars) provide quick energy but are often less nutritious, whereas complex carbs (found in whole grains) offer fiber, supporting digestive health and fullness.
Fiber is particularly valuable; it aids in digestion and helps control blood sugar. Whole grains, fruits, and vegetables are excellent sources.
Protein
Protein is essential for muscle building, hormone production, and immunity. Adequate intake is key, and plant-based options like beans, nuts, and lentils, along with lean meats, offer healthy protein sources.
Vitamins and Minerals
Finally, the label highlights Vitamins and Minerals, which are vital for various body functions. Nutrients like calcium, vitamin D, and iron support bone health, immunity, and oxygen transport, respectively.
Getting these nutrients from diverse food sources, including fruits, vegetables, and whole grains, supports a balanced and healthful diet.
The Percent Daily Value (%DV)
The Percent Daily Value (%DV) on a nutrition label helps you understand how much a specific nutrient in one serving contributes to a typical daily diet, usually based on 2,000 calories.
This %DV acts as a quick guide to decide if a food is high or low in particular nutrients. Generally, a %DV of 5% or less is considered low, while 20% or more is high.
Using %DV makes it easier to compare foods. For instance, if you’re choosing between two cereals, you can look at the %DV for fiber or sugar to see which one aligns better with your goals.
Claims like “low sodium” or “light” are also connected to %DV, indicating lower amounts of certain nutrients. Throughout the day, %DV helps you balance your intake; if you have a high-sodium meal, aim for low-sodium choices in other meals to even things out.
This approach lets you manage your nutrient intake across the day, supporting a more balanced diet.
Ingredient List
The Ingredient List on a food label is arranged in descending order by weight, meaning the first ingredient is the most plentiful in the product.
This order is helpful for understanding what makes up the majority of your food. Additives, often found lower in the list, are common and can have varying health effects.
Being aware of ingredients like preservatives or artificial flavors can help you make informed choices about what you’re consuming.
To identify healthier options, look for shorter ingredient lists, as these often suggest fewer additives and less processing. Foods with long lists tend to be more processed.
Watch out for unhealthy ingredients like added sugars and unhealthy fats, which can show up under many names.
For example, added sugars may appear as high-fructose corn syrup, cane sugar, or agave syrup. Unlike natural sugars found in fruits, added sugars are often added during processing and can contribute extra, unnecessary calories to your diet.
Beyond the Basics
Some labels include additional information or claims that can be helpful—or confusing. Knowing what these claims mean can help you make smarter choices.
Nutrient Content Claims
Nutrient Content Claims on food packages—like “low fat,” “reduced sodium,” or “high fiber”—give you a quick snapshot of a product’s nutritional qualities.
These claims are regulated to ensure accuracy, meaning that to use terms like “low sodium,” a product must meet specific requirements for that nutrient. However, it’s still important to interpret these claims carefully.
Sometimes these labels can be misleading. For instance, a product labeled “fat-free” might indeed lack fat, but it could still be high in sugar or calories.
Similarly, “reduced sodium” simply means it contains less sodium than the original version, which may still be more than you'd want.
Reading the entire label and not just relying on these claims helps you see the complete nutritional picture, so you can make more informed choices based on your health goals.
Health Claims
Health Claims on food labels often highlight potential benefits, like “heart-healthy” or “may reduce cholesterol.”
These claims are only allowed if supported by scientific evidence that shows a connection between the nutrient or food and a health benefit. For instance, a label might claim that a cereal high in fiber “supports heart health” because fiber can help lower cholesterol, a benefit backed by research.
The FDA plays a role in regulating these claims to ensure they’re not misleading and are based on credible studies. However, even with regulation, it’s good to approach these claims thoughtfully, as they don’t guarantee the product is fully beneficial.
For example, a “heart-healthy” label on a sugary cereal might still mean it’s high in sugar, which could affect overall health. Always reading the full nutrition label helps ensure these claims align with your dietary needs and goals.
Other Label Variations
Other Label Variations sometimes appear on packaging to offer additional clarity.
For example, dual-column labels are often used on packages that might be consumed in one sitting but contain multiple servings, such as a family-size bag of chips.
These labels display nutrition information per serving and per package, making it easier to see the impact if you eat the whole package at once.
For products that are single-ingredient sugars—like honey or pure maple syrup—the label will often highlight that the only sugar present is naturally occurring.
This distinction helps you understand that no extra sugars have been added, giving a clearer picture of what you’re consuming.
Conclusion
Decoding food labels may seem overwhelming, but it’s worth the effort. Labels give you control over what goes into your body and can help support a balanced diet.
Using these tools, you can make smarter choices that fit your lifestyle and health goals.
Food choices are a personal journey, and there’s no perfect way to eat. The goal is to make informed, mindful decisions that feel right for you.
Start using this information daily, and before you know it, reading labels will become second nature.