How to Read and Understand a Nutrition Label


With people now wanting to be more and more healthy, most individuals are now working on counting their calories and restricting foods rich in sugars. The way this mainly works is through the ability to understand a nutrition label.

Since buying food items without properly understanding the nutritional benefits is only expected to hinder your weight loss, learning to read and understand a nutrition label is crucial.

Because we live in a world that relies mainly on processed food and comes in containers; it is best practice to know how to read a nutrition label.

Begin with the Serving Information

You must consider the number of servings as well as the serving sizes. This will allow you to compare the amount of food you consume to the serving size shown on the label.

The nutrition label specifies the number of calories and nutrients in a regular product serving. However, these serving sizes are frequently lesser than a person’s consumption in a single meal.

If you consume two cups and the serving size is one cup, you will consume twice as many calories, which may not be beneficial for your health.

That is how manufacturers trick customers into believing that the product contains fewer calories and nutrients. In these circumstances, you’ll need to multiply what you see on the label by two to get an approximation of how many calories and nutrients are in a specific food item.

Check the Total Number of Calories

It’s crucial to look at the calories per serving and how many you would gain if you consumed the product entirely. You must also keep track of your calories to maintain healthy body weight. However, your calorie requirements may vary depending on your age and amount of physical activity.

Some Nutrients Should be Avoided

A food item’s label lists a few nutrients that may affect health. You should go over it and decide which nutrients are beneficial to your diet and which should be avoided.


Although not all fats are unhealthy, saturated and trans fats should be avoided. It’s advisable to keep your consumption of these fats to a minimum. So, if you see something with a lot of fat but none of it is saturated or trans, you can purchase it since it won’t harm you. However, it’s still essential that you consume these in moderation.

Dietary Fiber

Daily, humans generally need at least 25 grams of dietary fiber. In this way, if a food has 5 grams of fiber per serving, it is rich in fiber and should be added to your grocery cart to fulfill your dietary requirements.


Sugar has many calories. To keep your calories under control and eat a balanced diet, any meal containing more than 5 grams of sugar per serving is a big no. Most experts believe that the main adversary against weight loss is not fat but sugar.

Even smaller chunks of sugar have a ton of calories and don’t provide as many nutritional benefits. Therefore, sugary drinks are to be minimized to the highest extent imaginable.

Look at the List of Ingredients

Before you buy something, make sure to look at the ingredient list, especially if you suffer from any allergies.

Also, the ingredients are given in order of quantity, from highest to lowest. So, if sugar is mentioned first, the food includes sugar more than any other ingredient.

Understand the Percentage of Daily Value

The daily value percentage represents how much of a specific nutrient the meal contains. It indicates whether a serving of food is high or deficient in a particular nutrient and whether that portion adds a lot to your regular diet or not.

Any nutrient with a daily value of less than 5% is regarded to be less. At the same time, a nutrient that contains 20% of the daily value or more. As a result, make sure to choose wisely.

Compare Foods

You can also utilize the daily value percentage to compare the same food item from different companies. In this way, you can make a better option by selecting what’s best for you. This is because there might be a difference in the number of nutrients present in the food items that different companies are offering. For instance, plant-based burgers may have lesser calories due to lesser fats.

Dietary Compromises

To make dietary compromises, you can again utilize the daily percentage value. This implies that by consuming only healthy food, you don’t have to leave out your favorite meals if they include saturated fat or extra nutrients. You may eat anything you want as long as it is balanced with meals that are low in saturated fat.

By understanding how nutrients work, you will find it simpler to read and understand nutrition labels. Similarly, you will also live a healthy life by consuming nutritious food since you’ll know what to obtain and what not to.

Furthermore, the ability to read a nutrition label will further allow you to consume foods you enjoy in moderation.


Monitoring your health may be significantly easier if you consider the food items that you’re consuming. Our body works by storing nutrients and or fats and using them for energy. For this reason, it’s imperative to consume lesser calories as opposed to the calories you’re burning off, especially if you plan to lose weight.

Being able to take the information from a nutritional label and implement it in your daily life is bound to be helpful.


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