How to Read a Nutrition Label
Need to Know
Issue No. 6: Food, Nutrition, and Access in Our Communities
Words - Aarti Patel, PA-C
Illustration - Alexandra Folino
How to read the serving size on a nutrition label:
First, take a look at the number of servings in the package. The serving size reflects the amount that people typically eat or drink. It is not, however, a rule or even recommendation. How much you should eat or drink depends on the individual.
Note that the serving size may not be the whole package.
How to understand the calories on a nutrition label:
The amount of calories on a nutrition label are for a single serving size of the entire food item.
The number of servings you consume determines the number of calories you actually eat.
How to understand the nutrients on a nutrition label:
The biggest portion of a food label shows the amount of certain nutrients in a single serving size of your food item. Use the nutrient section to customize your own dietary needs.
Nutrients you want less of:
Saturated Fat, Sodium, and Sugars. Eating less of these nutrients decreases your risk of heart disease, high blood pressure, and diabetes.
Trans fats: Trans fats can raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol, leading to heart disease and plaque buildup.
Nutrients you want more of:
Fiber and Potassium: Fiber and potassium help regulate your bowel movements.
Iron, Calcium, Vitamin A & C: Diets with higher vitamin D, iron, and calcium reduce your risk of developing anemia and osteoporosis.
What does the percent daily value mean on a nutrition label?
The Percent Daily Value (%DV) tells you the percentage of the daily recommended amount of each nutrient that is present in a single serving. These percentages are based on a 2,000-calorie per day goal. You may need to adjust the percentage based on your individual daily caloric intake.
The 5/20 rule is a helpful rule to remember. If a food has 5%DV or less of a nutrient per serving, it is considered low in that nutrient. If it has 20% DV or more of a nutrient in a serving, it is considered high in that nutrient. Aim for 5% or less of saturated fats, sodium, added sugars and cholesterol, and 20% or more of calcium, iron, fiber, and vitamin D & A.
Everyone’s nutritional needs are different and depend on many factors, including existing medical conditions. Being able to read a food label is just one step in the process of making informed choices about what to buy in order to best support our individual bodies and minds.
