How to Read a Food Label

With so many choices at the grocery store, it can be hard to know which foods are the healthiest. Luckily, food labels can help you make better choices! Here’s a simple guide to understanding food labels without feeling overwhelmed.

1. Start with the Ingredient List

• Ingredients are listed in order from most to least—the first few ingredients make up most of the food.
• Look for real foods you recognize, like fruits, vegetables, or whole grains, rather than artificial additives.
• Watch out for hidden sugars like syrups or ingredients ending in “-ose” (e.g., glucose, fructose). These add extra sugar to your food.

2. Understanding the Numbers

Serving Size & Servings Per Container

• The label lists nutrients per serving—if you eat more than one serving, multiply the values accordingly.
• Example: If a package has 4 servings and each serving has 240 calories, eating the whole package means consuming 960 calories (240 × 4).
• Tip: Serving sizes are often smaller than expected, so always check!

Calories

• Calories measure how much energy the food provides.
• Your daily calorie needs depend on your age, size, and activity level.
• Reminder: You don’t need to count every calorie, but it's helpful to be aware of how much you're consuming.

% Daily Value (%DV)

The %DV shows how much of a nutrient the food provides based on a 2,000-calorie diet (your needs may vary).

• 5% DV or less = Low in that nutrient.
• 20% DV or more = High in that nutrient.

3. What to Limit & What to Get More Of

Limit These Nutrients

Try to choose foods low in:
✔ Saturated fat
✔ Sodium (salt)
✔ Added sugars

Get Enough of These Nutrients

Look for foods high in:
✔ Fiber
✔ Vitamins (like A, C, and D)
✔ Minerals (like calcium, iron, and potassium)

4. Understanding the Footnote

At the bottom of the label, you'll see a footnote explaining that %DV is based on a 2,000-calorie diet. This is just a guideline—your needs may be different.

5. Quick Tips for Reading Labels

✅ Check the ingredients first – Choose foods with real, recognizable ingredients.
✅ Watch out for added sugars and unhealthy fats.
✅ Pay attention to serving sizes – Know how much you’re actually eating.
✅ Look at the %DV – Understand how much of each nutrient you’re getting.

With practice, reading food labels will become easier, helping you make smarter choices and fuel your body with the nutrients it needs!