Understanding Nutrition Labels: A Guide to Smarter Eating

In today’s increasingly health-conscious world, understanding how to read nutrition labels is essential. These labels provide important information about the nutritional value of food products and can help you make informed dietary decisions that align with your health and wellness goals. This guide synthesizes insights from the American Heart Association and Manitoba Blue Cross to help you decode food labels with confidence.

Start with the Serving Size

The first item to examine on any nutrition label is the serving size and the number of servings per container. All nutritional information provided on the label is based on this serving size. It is important to recognize that if you consume more than one serving, you need to multiply the listed values accordingly.

Check the Calorie Count

Calories indicate the amount of energy you get from one serving of the food. Monitoring your daily calorie intake is crucial for maintaining or managing body weight. When reading a label, pay close attention to the calories per serving and consider how that fits into your total daily energy needs.

Limit These Nutrients

Some nutrients, when consumed in excess, can contribute to chronic health issues. These include:

• Saturated Fat – Associated with increased cholesterol levels.
  
  

• Trans Fat – Linked to heart disease and should be avoided entirely.
  
  

• Sodium – Excess sodium can raise blood pressure.
  
  

• Added Sugars – High intake is associated with obesity, diabetes, and heart disease.
  
  

As a general rule, 5% Daily Value (DV) or less is considered low, and 20% DV or more is high. Choose products that are lower in these nutrients.

Prioritize Beneficial Nutrients

In contrast, certain nutrients are beneficial and should be consumed in adequate amounts. These include:

• Dietary Fiber – Promotes digestive health and helps with satiety.
  
  

• Vitamin D – Supports bone health and immune function.
  
  

• Calcium – Essential for bone strength and nerve function.
  
  

• Iron – Vital for oxygen transport in the blood.
  
  

• Potassium – Helps maintain healthy blood pressure.
  
  

Opt for foods that are high in these nutrients to support a balanced and nutrient-rich diet.

Understand the Ingredient List

The ingredient list can offer additional insight into the quality of a food product. Ingredients are listed in descending order by weight, so those at the top make up the majority of the product. Be cautious of products that list sugar or its many aliases (e.g., high-fructose corn syrup, cane sugar, maltose) near the top of the list. A long list of unfamiliar or highly processed ingredients may also indicate a less nutritious option.

Making Informed Choices

Reading and interpreting nutrition labels may take practice, but doing so is an important step toward healthier eating. By understanding what is in your food, you can better manage your intake of calories, nutrients, and additives, ultimately leading to improved overall health and wellness.
At Highland Fitness, we’re here to support you with expert guidance and customized nutrition plans, so you not only know what to look for, but how to apply it to your life for lasting health improvements.