Nutrition labels can look like a wall of numbers. The good news is you do not need to read every line. A quick scan of a few key items will tell you most of what you need to know.
Start with the serving size
Everything on the label is based on the serving size listed at the top. That is the first thing to check, because it is often smaller than what people actually eat. If a bag of chips lists a serving as about one ounce and you eat the whole bag, you need to multiply every number on the label accordingly. Some packages now show values for both a single serving and the whole container, which makes this easier.
Check the calories
Calories tell you how much energy a serving provides. Whether a number is high or low depends on your overall diet, but comparing calories between similar products is a quick way to make a choice.
Use the percent daily value
The percent daily value, or %DV, shows how much of a nutrient one serving contributes to a typical daily diet. A handy rule of thumb: 5 percent or less is considered low, and 20 percent or more is considered high.
Use that rule in both directions. Look for low numbers on nutrients most people should limit, such as saturated fat, sodium, and added sugars. Look for higher numbers on nutrients many people do not get enough of, such as fiber, calcium, potassium, iron, and vitamin D.
Look at added sugars
Labels now list added sugars separately from total sugars. Natural sugars in fruit and milk come with other nutrients, while added sugars are put in during processing. Breakfast cereals, flavored yogurts, sauces, and drinks are common sources of surprising amounts.
Skim the ingredient list
Ingredients are listed by weight, from most to least. If sugar or a type of syrup appears near the top, it is a major component. A short list of recognizable ingredients is often a sign of a less processed food, though not always.
Be wary of front-of-package claims
Words like natural, multigrain, or made with real fruit are marketing language and may not tell you much. The nutrition facts panel on the back is the more reliable guide.
Putting it together
Serving size, calories, a quick look at the low and high nutrients, added sugars, and the first few ingredients. With a little practice, that check takes less than a minute and makes comparing products in the store much easier.
This article is for general information and is not medical advice. Talk with a doctor or other qualified professional about your own health.
