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.

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.

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Understanding the Numbers

1. Servings per container: The nutrients on the label are for ONE serving only, so if you eat the whole thing, you need to multiply by the number of servings. If you consume all of the food in this container, you'd have eaten 960 calories (240 x 4 servings).
2. Serving size: The serving size is important so you know what the values on the label refer to. It is also a standard serving, which is useful when you're cutting back.
3. Calories: Calories tell you how much energy the food contains. Your daily calorie needs depend on your age, sex, size, and activity level.
4. Quick Guide to %DV: These tell you what percentage of each nutrient the food contains, based on the Daily Value recommendations for each nutrient. Because this assumes an intake of 2000 calories, your targets might be higher or lower, depending on your calorie needs.
5. Limit these nutrients: The %DV for these "red light" nutrients represent the maximum you should be getting. In general, the less, the better.
6. Get enough of these nutrients: The %DV for these "green light" nutrients represent the adequate intake you should be aiming for. Getting more of these nutrients from foods is generally encouraged.
7. Footnote: This is a reminder that the %DV is based on 2000 calories.

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