How to Read Nutrition Labels Like a Pro

Nutrition labels contain valuable information, but they can be confusing. This guide will help you decode them and make healthier choices.

Anatomy of a Nutrition Label

Serving Size

The most important—and most overlooked—part. All other numbers are based on this amount. Many packages contain multiple servings.

Calories

Energy provided per serving. Context matters: 200 calories from nuts differs nutritionally from 200 calories of candy.

Macronutrients

Total Fat

Cholesterol

Sodium

Total Carbohydrates

Protein

Percent Daily Value (%DV)

Red Flags to Watch For

1. **Multiple servings in single-serve packages**

2. **High added sugars** (aim for less than 25g/day)

3. **Trans fat** (any amount is too much)

4. **High sodium** (especially in "healthy" foods)

5. **Long ingredient lists** with unrecognizable items

Ingredient List Tips

Ingredients are listed by weight, most to least. If sugar (or its aliases) appears in the first three ingredients, reconsider.

Sugar Aliases

Making Better Choices

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