Welcome back to another episode of Nutrition Chats! I’m your host, Dietitian Dianna. Today, we’re diving into a topic you see every single day: food labels. They’re on almost everything we buy, but what do they really mean?

More importantly, how can we use them to make sure our families are getting the nourishment they need? Stick around, because we’re breaking it all down and making it simple. Let’s dive in!

Why read nutrition labels?

So why should we even bother learning about nutrition labels? What’s their purpose, and why do they matter?

Great question!

Nutrition labels provide essential information about the nutrient content of the foods we eat, including key vitamins, minerals, and other important nutrients, helping us make informed choices for our health.

But, looking at food labels can feel overwhelming. Fat, sugar, sodium, % daily value, what does it all mean, and what should I be looking for?

The good news? If you keep reading, you’re going to feel super equipped to scan through a food label and know what to look for, not only for you but for your whole family!

Nutrition Facts Panel: Let’s break it down

When you are looking at a nutrition facts panel, there are the key areas to pay attention to and why they matter:

Serving size: The calories listed at the top of a food label are based on one serving, not the entire package. For example, let’s say a bag of chips is 130 calories for one serving. Sounds reasonable, right? But, if the whole bag has 4 servings and you (or your child) consumes the whole bag, they are consuming 520 calories (4 times the amount shown on the label).

Tip: Always check the servings per container first.

Calories: Calories are the amount of energy a food provides us when we consume it. Think about calories as just a unit of energy. It doesn’t tell us anything about the nutrient density. For example, 200 calories could be filled with added sugar, or 200 calories could be filled with protein, healthy fat, and fiber.

Tip: While calories are important, it’s good to focus on what those calories are composed of, e.g., fiber, protein, healthy fats.

Macronutrients: Macronutrients are the building blocks of calories and include three main types: protein, fats, and carbohydrates. Each plays an essential role in keeping your body healthy. Think about it like gas in a car. We can choose either regular or premium. Foods rich in protein, healthy fats, and complex carbs are a premium because they provide the nutrients we need to thrive.

Tip: If a package claims to be “high protein,” check the numbers to make sure it truly delivers. A good rule of thumb is at least 10 grams of protein per 100 calories. Anything less may still be a decent source of protein, but it doesn’t qualify as a high-protein option.

Fiber Fiber is a type of carbohydrate that supports digestion, blood sugar, and fullness. Most adults need between 28 and 32g daily, yet most people fall short. The more fiber a food label has, the better.

Tip: If you’re increasing your fiber intake, be sure to drink plenty of water. Without enough fluids, higher fiber intake can lead to constipation or other digestive discomfort.

Sugar Sugar itself isn’t the enemy; our bodies rely on carbohydrates, which break down into sugar, as a primary source of energy. The real concern is added sugars, those that are added during processing or preparation, not the natural sugars found in fruit, dairy, or whole foods.

For adults and children aged 2 and older, added sugars should make up no more than 10% of total daily calories. For someone eating 2,000 calories a day, that’s about 50 grams of added sugar, roughly 12 teaspoons.

Tip: Look at added sugar on food labels.

% Daily Value When you look at a food label, you’ll see a column called % Daily Value. This tells you how much a nutrient in one serving contributes to your overall daily needs, based on a 2,000-calorie diet (a general reference, not specific to everyone).

Tip: If a nutrient is 5% or less, it means that the food is low in that nutrient. If a nutrient is 20% or more, it means the food is high in that nutrient.

What about label Claims?

You’ve probably noticed claims on the front of food packages like “low fat,” “high protein,” or “all natural.” While these sound appealing, they can often be misleading. The best way to know what you’re really getting is to turn the package around and read the nutrition label.

Take peanut butter, for example. It’s frequently advertised as a high-protein food, yet a serving only contains about 7 grams of protein. To truly qualify as high protein, a product should have at least 10 grams of protein per 100 calories. Without checking the label, it’s easy to assume you’re getting more than you actually are.

Tips for parents

Reading nutrition labels can feel overwhelming, but with a few simple strategies, you can make better choices for your family without stress:

1. Check the serving size first This helps you know how much your kids are actually eating compared to what’s listed on the label.

2. Prioritize protein and fiber. Choose snacks that offer both these nutrients to help keep energy steady and tummies full.

3. Keep an eye on added sugars. Aim for snacks with less than 6 grams of added sugar per serving whenever possible.

4. Focus on balance, not perfection. A little sugar or a fun treat is totally okay! What matters most is the overall pattern, not one snack.

Food labels are a powerful tool to help you and your family understand what you are eating and make informed choices. Here at the Dr. Yum Project, our goal is to help you stay informed so you can set your family up for a long, healthy, and energized life.

Stay tuned for another episode of nutrition chats with Dietitian Dianna soon!