How to Read Nutrition Labels Like a Pro

The Basics

Nutrition labels can be confusing, but understanding them is crucial for making informed food choices. Here's your complete guide.

1. Start with Serving Size

This is the most important line! All the numbers below are based on this amount.

Watch out for: Products that look single-serving but list 2-3 servings per container.

2. Check Calories

• **Low calorie**: 40 calories or less per serving
• **Moderate**: 100 calories per serving
• **High**: 400+ calories per serving

3. Nutrients to Limit

Saturated Fat

• Aim for less than 10% of daily calories
• Look for less than 3g per serving

Sodium

• Daily limit: 2,300mg
• Low sodium: 140mg or less per serving

Added Sugars

• Daily limit: 25g (women), 36g (men)
• Check the ingredient list for hidden sugars

4. Nutrients to Get More Of

• **Fiber**: Aim for 25-30g daily
• **Protein**: Essential for satiety
• **Vitamins & Minerals**: Look for 20%+ DV

5. Understand % Daily Value

Red Flags in Ingredient Lists

• Sugar in the first 3 ingredients
• Multiple types of sugar (high fructose corn syrup, dextrose, maltose)
• Partially hydrogenated oils (trans fats)
• Long lists of unpronounceable chemicals

Quick Shopping Tips

1. Compare similar products using per-100g values
2. "Natural" doesn't mean healthy
3. "Low-fat" often means high sugar
4. Front-of-package claims are marketing - flip it over!