Cracking the Code: Mastering Food Labels for a Healthier You
- Sandra Venneri
- Mar 30
- 4 min read
When you’re working to make healthier food choices, reading the nutrition facts table on food labels is essential. It gives you a clear picture of what’s inside the food you’re buying and helps you make informed decisions about what you’re putting into your body. Here’s a breakdown of how to use food labels to your advantage.
1. Find the Amount of Food: Serving Size
The serving size listed in the nutrition facts table tells you the amount of food the nutrition information is based on. It’s important to keep this in mind, as your actual portion size might differ. For example, a bag of chips might list a serving size as 30 grams, but you might eat twice that amount. Always check the serving size to understand the nutritional content based on what you're eating.
2. Use % Daily Value: Know How Much You’re Getting
The % Daily Value (% DV) shows you how much of a specific nutrient is in one serving of a food, based on a daily diet. This helps you compare products and understand whether a food is high or low in certain nutrients:
5% DV or less is considered a little – This is useful for nutrients like sodium, sugars, and unhealthy fats, which you want to consume in smaller amounts.
15% DV or more is considered a lot – Aim for higher percentages for beneficial nutrients like fiber, vitamins, and minerals.
By using the % DV, you can ensure that you’re making balanced choices, focusing on getting more of what your body needs and less of what it doesn’t.
3. Read the List of Ingredients: What’s Inside?
The ingredients list shows all the ingredients in a food product, listed in order of weight. The items at the top of the list are the most abundant in the product, while those at the end are in smaller amounts. This is especially helpful when comparing products and making healthier choices. For example, look for products where the first few ingredients are wholesome foods like fruits, vegetables, and whole grains. Be cautious of ingredients like added sugars, preservatives, and unhealthy fats, which may be listed near the beginning.
4. Make a Healthier Food Choice
When you’re choosing between two similar food products, aim to pick those with:
Less: sugars, sodium, and saturated fats
More: iron, fiber, calcium, and potassium
Whole, minimally processed foods like vegetables, fruits, whole grains, and protein-rich foods are naturally packed with the nutrients your body needs. These foods often don’t have a nutrition facts table, but they are the foundation of a balanced diet.
5. Limit Highly Processed Foods
Minimize your intake of highly processed foods and drinks that add excess sodium, sugars, or saturated fat to your diet. These types of foods are often lower in nutrients and higher in unhealthy ingredients. By using food labels to make healthier choices, you can avoid processed options and focus on nourishing, whole foods that contribute to your overall health.
NEW: Front-of-Package Nutrition Labelling Comes into Effect in 2026
Starting January 1, 2026, new labels will be required on foods that are high in sodium, sugars, and saturated fats. These new symbols will appear on the front of the packaging, located at the top right-hand side. This area is commonly used by food and beverage brands for branding, marketing, and highlighting product features, which means the new regulation could lead to significant changes in how products are packaged. Brands will not only need to adapt their packaging to include the new labels but may also have to redesign their product packaging to accommodate these changes. This regulation aims to make it easier for consumers to quickly identify foods that are high in ingredients they may want to limit in their diets.
Take Control of Your Health!
Using food labels is a powerful tool to make healthier food choices. By understanding serving sizes, % DV, and ingredient lists, you can choose foods that better support your health goals. Start using food labels today to make more informed decisions, and remember, whole, minimally processed foods like vegetables, fruits, and whole grains should be your foundation for a balanced diet. Make the choice to prioritize your health one label at a time!
Food labels can be your best friend in achieving wellness goals, whether managing weight, addressing health conditions, or simply eating better. Food labels can be a roadmap toward a healthier lifestyle.
With a bit of practice the next few times you are grocery shopping or cooking at home, you'll master the skill of reading food labels and take meaningful steps toward achieving your wellness aspirations!
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