Applying Nutrition: Understanding Food Labels

Understanding nutrition basics is key to healthy eating, but putting that knowledge into practice and actually making those informed choices are two entirely different things. Food labels, designed to be your guide, often end up looking like a foreign language.  They’re packed with numbers, percentages, and hard-to-pronounce ingredients.  However, deciphering these labels is somewhat crucial for making informed food choices.

No worries, I’m here to help you master the language of food labels!  The following sections cover serving sizes, calories, key nutrients to look for, deciphering ingredient lists, and using this knowledge to make smart decisions.  By the end, you'll be confidently comparing products and making decisions that support your health. Let's dive in and empower you to take charge of your nutrition!

Where To Start: Servings, Calories, and Macros

The starting point on any nutrition label is the serving size. This is at the very top of our label and tells you the size of a single serving and how many servings are in the package. Pay close attention – it's surprisingly easy to accidentally consume multiple servings, especially with those tempting snacks!  For the most accurate portioning, use a food scale and measure out the recommended serving size in grams.

Under serving size, you'll find calories, which is the measurement of energy in the food. The calorie count on the label applies to one serving of the food.  However, keep in mind the FDA allows up to a 20% margin of error in calorie listings, so it's important to look at the complete picture the label provides to check accuracy.

This is where macronutrients, or "macros," come in. These are your fats, carbs, and protein (and sometimes alcohol), listed in grams per serving.  Knowing that 1 gram of fat has 9 calories, 1 gram of protein has 4, and 1 gram of carbs has 4 allows you to verify the accuracy of the listed calories. Do a quick calculation: if the numbers don't add up, be skeptical. Choose brands that prioritize accurate labeling – it shows their commitment to transparency.

Other Key Nutrients

Beyond calories and macros, understanding specific nutrients on the label gives you the power to know what to look for and what to look out for.  These nutrients impact your health in various ways, so let's take a closer look.

Nutrients you want to get MORE of:

• Fiber

• Calcium

• Vitamin D

• Iron

• Potassium 

Nutrients you want to limit: 

• Fats (saturated and trans)

• Sodium (salt)

• Added Sugars

To make the most informed decisions, you need to know how much of these nutrients you need and how much a portion of food contains.  Let's dig a little deeper into what those numbers and percentages on the label really mean.

Decoding The Daily Value (DV%)

While nutrition labels' percentages may appear to complicate things, they provide additional information and add another layer to your informed decision-making.   

The DV% shows you how much of a particular nutrient is in a single serving and how that fits into your overall daily needs (based on a 2,000-cal diet).  Higher percentages mean “more of this nutrient” and lower percentages mean “less of this nutrient”. 

A good general guide is the 5/20 rule:

• 5% DV or less of a nutrient is considered low

• 20% DV or more of a nutrient is considered high

Now that you understand what the %DV means, it’s time to put it to work.  Here are some ways to take control of your food choices:

• Compare Foods:

  • When deciding on what to eat or buy,  choose foods that are;

• Higher in %DV for Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium

• Lower in %DV for Saturated Fat, Sodium, and Added Sugars

• Decipher Nutrient Claims: 

  • Words like “reduced-fat” or “light” aren’t always accurate.  Let the %DV cut through the marketing BS!  Read over the label to ensure it has more or less of a certain nutrient.

• Smart Swaps: 

• Not wanting to give up a certain food?  The %DV helps you manage trade-offs.  If a food you love is high in a 'limit' nutrient, balance it with choices low in that nutrient at other meals.  You can also explore other similar foods and compare the nutrient values, to see if there is another option that better suits your needs.  

The %DV adds another tool to your nutrition toolkit, but while helpful, again it's not the whole picture.  Let's dive deeper into the label and look at those ingredient lists, sneaky additives, and those bold health claims that sometimes sound too good to be true.

Beyond the Numbers

Of course, calories, nutrients, and daily percentages are important (why else would I have covered them), but these don’t give the entire story.  Let’s go over some often-overlooked parts of the nutrition label and important things to pay attention to:

• The Ingredient List:

• Order Matters -  The ingredients listed are listed in the order in which they appear most in whatever food you have.

• Hidden Sugars -   Some companies use alternative names for sugar, look out for ingredients ending in "-ose" (like dextrose or maltose), syrups, fruit juice concentrates, and 'natural' sweeteners like agave nectar.

• Be Cautious of Additives -  While many additives are safe, some raise concerns. Keep an eye out for artificial colors (like Red 40) and sweeteners, and preservatives like BHA or BHT. If you can't pronounce it, it might be worth a quick Google.

• Allergy Concerns - Reading ingredients on a nutrition label is important for individuals with allergies or conditions such as autoimmune diseases, where certain foods should be avoided.

• Allergen Information:

• Typically located below the ingredients, this lists common allergens like milk, eggs, peanuts, etc. It's crucial to read this carefully if you or anyone you serve or yourself has food allergies.

• Health Claims - 

  • Some health claims are strictly regulated while others are vague marketing terms.  Be skeptical.  

• Regulated claims like "low sodium" or "excellent source of vitamin D" follow strict definitions set by the FDA. You can trust these to be accurate.

• Marketing terms like "wholesome" or "made with real fruit" are less reliable. They sound good, but might not mean much in terms of actual nutrition.

• Let's say a granola bar claims to be "heart-healthy" but the ingredient list starts with sugar, contains partially hydrogenated oil (a source of trans fat), and has minimal fiber. That's a red flag!

Don’t be fooled by alternative names, big words, or fancy healthy claims.  Remember, the ingredient list and the overall nutritional profile will always tell the true story.

Okay, now that you're armed with this label-reading wisdom, it's time to put it into action!  Let's look at how you can apply this knowledge to your daily food and drink choices.

Wrap Up & Application

Empowered with the skill of reading food labels, you can navigate grocery stores with confidence, free from being deceived by marketing gimmicks and overwhelmed by food choices. You have the knowledge to compare products, spot hidden ingredients, and make informed choices that support your health and goals.  

Here are some real-life ways to put your label-reading knowledge into action:

• Next time you're at the grocery store, compare similar products side-by-side. Use those %DVs to find the option that packs more of the good stuff and less of what you want to limit.

• "Healthy" snacks aren't always what they seem. Before grabbing that granola or protein bar, check the nutrition label to see if it's actually nourishing or just a sugar bomb in disguise.

• When faced with limited choices, use your label skills to make the best possible pick. Look for the option lower in sodium, added sugar, and with a bit more fiber or protein.

• Pay attention to serving sizes.  Don't accidentally overeat – use them to control portions and stay mindful of how many calories and nutrients you're consuming.

These are just a few ideas to get you started!  You can use any of one or a combination of these tips to put your label-reading skills into action.  With each new chunk of knowledge you add to your toolkit, you empower yourself even further, increasing your chances of achieving a sustainable path to better nutrition and overall health. 

This article was packed with info! Whether you're ready to dive deeper or need a stronger foundation, I'm here to help. Book a call for personalized guidance or connect with me on social media (Brittany Pittman, Health & Fitness Coach) for ongoing tips that build on this info.

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