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Understanding Food Labels

Author: Hailey Hanson; UNLV Student MS in Nutrition Science

The Nutrition Facts Label is found on most packaged foods and provides information about the nutritional content of a food item based on a single serving. Reading these labels can help you make informed food and beverage choices that align with your dietary needs or preferences.

Here are a few key components of the label to consider to help you better understand the information on these labels and recognize whether you are purchasing nutrient dense foods.

What to Look For

• Serving Information - This indicates the amount of food that makes up a single serving as well as the total number of servings per package. Take note that the serving size is the baseline that represents the amount of food people generally consume or drink and is not a recommendation on how much to eat for every person. Listed at the top of the Nutrition Facts Label, it is typically listed in common units such as cups, tablespoons (tbsp) or teaspoons (tsp), pieces and in metric amounts such as grams (g) or milliliters (mL).

• Total Calories Per Serving - Pay attention how many calories are in a single serving. The number of servings you eat indicates how many calories you consume. If you consume more than one serving, your total calorie intake will be the sum of the number of calories multiplied by the number of servings consumed (Ex. Two servings gives you twice as many calories and nutrients).

• Nutrients to Limit - Americans typically consume too much sodium, saturated fats, and added sugars, which are associated with serious health problems. Consuming too much sodium and saturated fats can raise blood pressure and increase the risk for heart disease. Added sugars are a source of empty calories (calories that don’t provide nutritional value), and when consumed in excess, makes it harder to meet nutrient needs without surpassing calorie limits, leading to weight gain. When choosing between brands of similar food products, compare labels to identify options with less of these nutrients.

• Beneficial Nutrients - Make sure to get enough of the nutrients dietary fiber, calcium, iron, vitamin D, and potassium. The total recommended fiber intake for adults is between 25 to 35 grams per day from food. A diet high in fiber helps to reduce LDL (“bad”) cholesterol levels, regulate bowel movements, control blood sugar, and promote fullness, resulting in healthy weight loss or maintenance and reduced caloric intake. Incorporating a diet high in calcium, iron, vitamin D, and potassium as part of your everyday diet is associated with decreasing the risk of developing osteoporosis, high blood pressure, anemia, and muscle weakness.

• % Daily Value (%DV) - These percentages tell you how much of a nutrient in a single serving of food contributes to your daily recommended intake for that nutrient based on a 2,000 calorie diet. Your %DV may be higher or lower depending on calorie needs, which are based on your age, sex, gender, activity level, and weight goals. Typically, a 5% DV or less is low while a 20% DV or more is high.

Reading and understanding the Nutrition Facts label empowers you to navigate the vast sea of food products with confidence. Not only will you gain valuable insight on the foods you consume, you will be taking a step closer to choosing foods that align with your health and dietary goals and keep you fueled for the workday ahead. 

For more information and resources about the label, visit FDA.gov

Sources:

• Academy of Nutrition and Dietetics. "The Basics of the Nutrition Facts Label." eatright.org
• American Heart Association. "Understanding Food Nutrition Labels." heart.org
• UNLV Nutrition Center. "Eat Smart with Food Nutrition Labels." unlv.edu
• U.S. Food & Drug Administration. "How to Understand and Use the Nutrition Facts Label." fda.gov

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