How to read a nutrition facts label in 4 steps

A shopper is standing in the middle of a grocery aisle trying to decide between multiple kinds of soups, salad dressings and pasta sauces. For someone who might not know how to read a nutrition label, they can all seem the same. They grab a box and flip it over, and all they see is a wall of numbers.

Where do they start? How do they know if a fancy artisan pasta sauce is a healthier choice compared to others? Or more packed with nutrients?

People who want to taking control of their health and well-being can start in the supermarket aisle. Healthy eating and maintaining a healthy weight can help reduce the risk of many types of cancer. Learning how to read labels can help people make informed decisions at the store, know what's in the food products they put in their cart and build a healthier kitchen at home. And that can help to lay a foundation for a healthier life. Learn how to understand a nutrition label in four steps below.

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What is a nutrition facts label?

The information on a nutrition label is based on dietary recommendations. This label is typically found on packaged foods. The U.S. Food and Drug Administration (FDA) sets the rules for what information is included, ensuring a consistent and reliable source of nutritional data on the foods people bring home.

When someone picks up a product and flips it on its back or side, there are several numbers presented in a black and white grid on the packaging. What exactly are those numbers on the nutrition label? Below is a breakdown of each category.

Grasa total

Total Fat is listed on the nutrition label, with its two types (Saturated Fat and Trans Fat) shown directly beneath. Saturated Fats are often found in animal products, such as beef, pork, poultry and full-fat dairy, as well as tropical oils (like coconut and palm oil). Trans Fats are found in some packaged and processed foods, fried foods and some vegetable shortening. Both fats have been linked to some health problems, so it can be a good idea to limit them.

Colesterol

Cholesterol is a waxy, fat-like substance that the body makes on its own to keep things running smoothly, so there's no real need to get it from food. The bigger concern isn't always the cholesterol in the food themselves, but the saturated and trans fats that accompanies them. Those are what can raise "bad" LDL cholesterol and increase the risk of heart disease.

When checking a nutrition label, it helps to look for foods that are low in cholesterol - 20 milligrams (mg) or less per serving - and lower in saturated fat - 2 grams (g) or less. Choosing foods labeled "reduced cholesterol" can also help as they have at least 25 percent less cholesterol per serving compared to the original full cholesterol food. To keep cholesterol levels in check, people might consider focusing on meals packed with fiber-rich foods like oats, beans and produce, while limiting fried foods, processed snacks, fatty meats and full-fat dairy.

Sodio

Sodium has its own line on the nutrition label with an amount listed in milligrams. Some labels might say "sodium-free" (less than 5 mg per serving), "low sodium" (140 mg or less per serving) or "reduced sodium" (at least 25 percent less sodium than a regular product).

If people are watching their salt intake, Sodium is a category to check. Eating too much of it can increase blood pressure.

Total de carbohidratos

The total carbohydrate line on labels includes all the different types of carbohydrates in food, from starches to fibers and sugars. Carbohydrates are the body's primary energy source to power through the day. It's recommended that total carbohydrates should make up about half of people's daily calorie intake.

Fibra dietaria

Fibra dietaria is the indigestible part of plant-based foods like whole grains, veggies and fruits. Dietary Fiber helps people feel full and keeps things moving smoothly in their digestive system. Some types of fiber nourish the beneficial bacteria in the gut.

There are two types of fiber: Soluble fiber dissolves in water and turns into a gel-like substance, helping to trap cholesterol and slow digestion, and insoluble fiber adds bulk to food as it moves through the stomach, helping to keep things moving through the digestive system and supporting regularity.

Together, these fibers clean the intestines, sweeping through the gut to keep things balanced. People can find fiber-rich items in foods like oat bran, barley, nuts, fruits, lentils, wheat bran, some vegetables and whole grains. A good goal is to aim for over 28 grams of fiber per day, based on a 2,000-calorie diet.

Total Sugars

Total Sugars on the label includes both naturally occurring and added sugars. Sugars are a type of carbohydrate because they are absorbed energy sources. Natural Sugars are found in foods like fruits, while added Sugars are found in many packaged items.

Proteínas

Protein is composed of amino acids, which serve as the building blocks for muscles, bones, hormones and enzymes. Protein can also serve as a source of energy. People can obtain protein from both animal and plant sources, such as chicken, beef, beans and tofu.

Vitamins and minerals

Vitamins and minerals are the micronutrients the body needs to function correctly. Vitamins (originally known as "vital amines") and minerals act as catalysts in many bodily functions; they help digest and absorb nutrients, enhance energy production, maintain immune function, assist in proper function of various organs and prevent a host of diseases. On the nutrition label, they're usually listed at the bottom as a "% Daily Value" (% DV), which is based on a person's average daily intake.

Some packaged foods are “fortified” with extra vitamins and minerals, which means that vitamins and minerals that were not originally present in the foods have been added in. When vitamins and minerals are “enriched” in a food product, that means they’ve been added back in to replace the vitamins and minerals lost during food processing.

The ideal number of vitamins and minerals that people need can vary based on their age, lifestyle and even genetics.

How to read a nutrition label

Taking the time to understand the facts on a nutrition label is key to reaching personal health and wellness goals. Scanning down the ingredients list, the most abundant ingredients appear first, indicating that the manufacturer uses more of these ingredients than the ones listed later.

A shorter list generally signals less processing, fewer additives and fewer unnecessary ingredients, so that's often a plus! As someone reaches the end of the ingredients list, they can look for any added sugars that could be hiding there. Ingredients with complicated, chemical-sounding names are often preservatives, fillers or emulsifiers used to extend a product's shelf life. There is mounting research that demonstrates a potential increased risk of certain inflammatory conditions related to excess consumption of some of these additives.

To learn about specific dietary needs, consult with a dietician or health care provider.

Step 1: Checking serving information

The Serving Size section is always at the very top of the nutrition facts label. It includes a description of the amount that constitutes one serving (for example, 1 cup, 6 crackers or 2 tablespoons), followed by Servings Per Container (or sometimes Servings Per Package), which is how many servings are in the whole package.

Companies use the Serving Size as a reference for their nutrition facts. A smaller Serving Size can make a product seem healthier than it is. If people typically eat an entire cup of something, but the label says a serving is only one-fourth of a cup, they need to multiply all the values by four to get an accurate picture of what they're consuming.

Some larger packages use two columns to display nutrition information: one column for a single serving and the other column for the entire package.

Step 2: Reading calories

Right below the serving information is the Calories information. This category might be the first thing that grabs someone's attention on the label. The calorie count tells people how much energy they'll get from one serving of that food. Healthy fats, protein and fiber can affect this number. The serving size can also affect the calories - for example, if someone eats two servings, the number of calories also doubles.

Step 3: Evaluating nutrients 

To make healthier food choices, consider paying attention to which nutrients to consider limiting and which ones to consider prioritizing:

• Saturated Fats and Trans Fats. Instead of Total Fats, someone might pay closer attention to Saturated Fats and Trans Fats. It is suggested that people aim to keep their Saturated Fats intake below 10 percent of their daily calorie intake. Choosing unsaturated fats, such as those found in avocados, nut butter, nuts and seeds, offers a better ratio of omega-3 fatty acids.
• Added Sugars. Keeping Added Sugars to under 25 grams (or less than 6 teaspoons) per day. If sugar is among the first four ingredients on the list, the product is likely very high in sugar. Examples of ingredients with Added Sugars include honey, corn syrup, fructose, maltose, dextrose and cane syrup.
• Sodio. It is recommended that people consume less than 2,300 mgs of Sodium per day, which is about one teaspoon of table salt.
• Comparing labels. When comparing brands or similar products, choosing the option with fewer ingredients might be a better choice.
• Fortified and enriched foods. Fortified vitamins and minerals are included in sugary cereals, juices and granola bars, which people should consider limiting. Enriched vitamins and minerals, on the other hand, are added to replace naturally present nutrients that were lost during food processing.
• Prioritizing healthier nutrients. Check for products with enough calcium, dietary fiber, iron, potassium and vitamin D.
• Colesterol alimentario. There is some debate regarding dietary cholesterol's impact on blood cholesterol levels. Some scientists suggest that refined grains and added sugars have a greater effect on cholesterol levels than dietary cholesterol itself.

Step 4: Understanding the % Daily Value (%DV)

The % Daily Value indicates the percentage of a specific nutrient in a single serving relative to the daily recommended amount. If someone is aiming to lower their intake of nutrients like fat or sodium, they might consider foods with a lower percentage of their DV. (5 percent or less is generally regarded as low.)

According to the American Heart Association (AHA), a serving with 20 percent DV of fat is considered high. This guideline holds true for all nutrients (20 percent or more is high). If someone is trying to increase their intake of a nutrient such as fiber, they might choose foods with a higher percentage of the daily value (20 percent or more).

It's also important to note that these percentages are based on a 2,000-calorie diet. People's needs might vary depending on their age, biological sex, activity level and weight goals. If someone is interested in learning more about % Daily Value, they may consult with a dietician or health care provider.

Consideraciones clave

Knowing how to read nutrition labels can help people make better food choices. By paying attention to serving sizes, calorie amounts and the amounts of nutrients in the food, people can pick options that are right for them. Using this information, people may opt for certain food products with higher fiber and specific vitamins and minerals. Nutrition labels are a tool to help someone stock their grocery cart with foods that align with their unique health goals, which can help to create a foundation for a healthier life.

Este contenido es solo para fines informativos y no constituye un asesoramiento médico. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.