How to Read Nutrition Labels Like a Pro

The food you eat plays a big role in your health. But how do you know if what you’re picking up at the store is good for you? Nutrition labels hold the answers! Learning to read them can help you make smarter choices and stay healthy. It’s simpler than you think.

What is a Nutrition Label?

A nutrition label is a small chart on food packages. It tells you what’s inside the food you’re eating, such as calories, vitamins, and fats. These labels are especially helpful if you’re trying to eat better or manage a condition like diabetes or high blood pressure.

Steps to Read Nutrition Labels

Here’s a step-by-step guide to reading those labels with ease:

1. Start with the Serving Size

The first thing on the label is the serving size.
This tells you how much of the food all the numbers on the label refer to.
Example: If a serving is 1 cup, but you eat 2 cups, you will need to double the numbers.

2. Check the Calories

Calories show how much energy the food gives you.
For an average adult, you need about 2,000 calories per day, but that depends on your activity level and health.

3. Look at Fats, Sodium, and Sugar

Fats: Look for foods low in saturated and trans fats. These can harm your heart.
Sodium: Aim for lower sodium levels to help control your blood pressure.
Sugar: Pick foods with less added sugars to avoid unwanted weight gain and other health issues.

4. Find the Nutrients You Need

Fiber: A great friend for digestion. Look for foods with at least 3 grams of fiber.
Protein: Helps keep your muscles strong. Look for foods with 5 or more grams of protein.
Vitamins and Minerals: Calcium, Vitamin D, and iron are especially important for seniors.

5. Check the Daily Values (%DV)

Percent Daily Value shows how much one serving of food contributes to your daily diet.
Look for foods that provide 20% or more of good nutrients, like fiber or calcium.
For sodium or saturated fats, aim for 5% or less.

Tips for Smarter Shopping

Compare items. Check the labels of two similar products, like soups or cereals, to pick the healthier option.
Don’t be fooled by the front of the box. Words like “all-natural” or “low fat” can be misleading. The nutrition label gives the real story.
Use apps or magnifiers if the text is too small to read easily.

Understanding nutrition labels empowers you to take charge of your health. With a little practice, you’ll be a pro in no time!

This blog is for informational purposes only and is not intended as professional advice. Always consult a qualified healthcare provider or specialist for specific questions or concerns.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact