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Kevin Curry

How to Read Nutrition Food Labels

How to Read Nutrition Food Labels

Ever been in the grocery store, squinting at those nutrition food labels, feeling like you need a decoder ring just to figure out what you’re eating? Been there, done that!

But guess what? Knowing how to read food labels is like unlocking the secrets to a healthier, happier you. It’s like having a personal guide right there on the package, showing you the way to make better choices for your body.

I’m talking about knowing your calories from your carbs, your fats from your fiber – it’s all laid out for you, making it easy peasy to compare and pick the best option for you.

And hey, it’s not about deprivation; it’s about celebration! It’s about loading up on the good stuff – more of those vitamins, minerals, and fiber to fuel your body like the powerhouse it is.

Sure, it might seem daunting at first, but trust me, once you crack the code, you’ll feel like a grocery store guru, making choices that nourish your body from the inside out.

So, let’s roll up our sleeves and figure out how to read nutrition labels together. We’ve got this, and your body will thank you for it!

How to Read Food Labels

Get ready to break down the Nutrition Facts label like never before! In this section, I’ve got tips to help you unravel its language and get to grips with why it’s so darn important. 

Go raid your pantry or fridge and grab a few of your trusty staples – we’re going to dissect those nutrition labels together. By comparing different products side by side, you’ll not only get the hang of interpreting the label like a pro but also uncover how it can vary from one food to another. Let’s understand the Nutrition Facts label once and for all!

1. Learning How to Read Nutrition Facts Label

Alright, folks, let’s get down to business! First things first, grab those goodies you’ve picked out from your pantry or fridge. Now, flip those packages over and locate the nutrition label on each one. Take a moment to compare them and spot the differences between each nutrition chart. You’ll notice some main sections on each food nutrition label:

  • Serving Information
  • Calories
  • Nutrients (usually on the left)
  • % Daily Value (usually on the right)

Now, let’s break down each of these sections together so you not only understand how to read a label but also feel confident in knowing how to read food labels for healthy eating. 

2. Serving Information (What does “per serving” mean?)

What is the first thing to look for on a nutrition label? Scan that food label and find: “servings per container” and “serving size.” You’ll usually find them right up top.

The “serving size” is one portion of the whole package. Imagine you’re slicing up a pizza with your squad – each slice is one serving. Ideally, one serving should match what you’d normally eat in one sitting, but let’s be real, sometimes we indulge a bit more. So, all the numbers on the label are based on that one serving (the numbers are “per serving”) – no matter how big it claims one serving is. For example, if a slice of pizza is one serving and it’s 200 calories per serving, then each slice packs 200 calories. And let’s be real… if I got started on a pizza, would I stop at one slice? My willpower is a bit better these days, but back in the good ol’ days, it was an easy “no.” I may devour the whole eight slices, and that’s a whopping 1600 calories of pizza – yikes!

Now, onto “servings per container.” This tells you how many servings are packed into the whole shebang. So, if there are eight servings per container and each serving is one slice, you’ve got eight slices in the entire pizza. If you polish off the entire thing, you’ve just downed eight times the amount of nutrients listed on the label. Still following along? Awesome!

Understanding serving sizes is essential for keeping track of what you’re eating and making smart choices about portion control. So, let’s stay mindful and keep those pizza slices in check, fam!

3. Calories

Just like “serving size,” you’ll typically find information about calories right up top on the label.

Now, what exactly are calories? Calories tell you how much energy you’ll get from eating one serving of that food. So, when you spot the calorie count on a label, it gives you an idea of how much oomph you’re adding to your body’s fuel tank.

Let’s break it down with an example. Say you’re eyeing a tasty snack, and the label tells you it’s 150 calories per serving. That means each serving of that snack provides your body with 150 units of energy. It’s like putting 150 fuel points in your body’s gas tank with each serving.

But here’s the kicker: not all calories in food are created equal. Most labels mention at the bottom that they’re based on a diet of about 2000 total calories a day. While this number isn’t perfect for everyone, it gives a general idea. Now, if you consume 2000 calories worth of chocolate bars, you’ve hit your “energy” goal for the day. However, you’ve missed out on vital macronutrients (fancy word for the different types of nutrients you need for a healthy body), vitamins, and minerals your body needs. That’s where whole grains, proteins, fruits, and veggies come into play. They provide energy along with essential nutrients.

Understanding calories is key to managing your overall calorie intake and maintaining a balanced diet.

4. Nutrients

Let’s talk nutrients! They’re not just labeled on the package – they’re the real deal, the stuff your body craves to keep ticking along smoothly. We’re talking about carbohydrates, fats, proteins, vitamins, and minerals – the powerhouses that fuel your body and keep you going strong. The nutrients aren’t labeled as “Nutrients,” they’re just listed in the lines right after the calories section.

Let’s break it down, shall we?


Don’t be afraid of fats – they’re essential for giving you energy, helping your cells grow, and keeping your organs cozy and protected. We’ve got saturated fats, unsaturated fats, and the not-so-great trans fats, but we’re all about those healthy unsaturated fats found in nuts, avocados, and olive oil. Now, here’s the deal with fats on the label: while the good fats might be bundled up under the “total fats” line, the not-so-great ones should be clearly spelled out. So, let’s keep an eye on those labels and make sure we’re choosing foods with the right kinds of fats.


Ah, cholesterol – it’s gotten a bad rap over the years, but it’s not all bad! Your body needs cholesterol for various functions, like building cell membranes and producing hormones. But like everything else, it’s all about moderation. Keep an eye on your cholesterol intake and aim for healthy levels to keep your heart happy and healthy.


Salt – the king of spices! While it’s essential for maintaining fluid balance and nerve function, too much sodium can wreak havoc on your blood pressure and overall health. Keep your sodium intake in check by opting for low-sodium options and seasoning your meals with herbs and spices instead of tons of salt. Your heart will thank you for it!


These babies are your body’s main source of energy. You’ve got your simple carbs, like the sugars in fruits and sweets, and your complex carbs, found in hearty whole grains and veggies.


Think of proteins as your body’s construction crew. They’re the building blocks for repairing tissues, boosting your immune system, and keeping your energy levels up. You’ll find them in meat, fish, beans, nuts, and dairy.


These little powerhouses are crucial for keeping your body running smoothly. From boosting your metabolism to keeping your immune system in tip-top shape, vitamins are your body’s best friends. We’ve got two main types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins, like vitamin C and the B vitamins (think B1, B2, B3, B5, B6, B7, B9, and B12), easily dissolve in water and get absorbed by your body in a jiffy. On the flip side, fat-soluble vitamins, such as vitamins A, D, E, and K, dissolve in fat and tag along with fat molecules in your body.


They might not get as much hype, but minerals are essential for keeping your bones strong, your muscles firing, and your nerves calm. Think calcium, potassium, iron, magnesium – they’re the unsung heroes of your body’s operation.

When you’re reading labels, you’ll notice “grams” mentioned quite often. Grams help measure how much of a nutrient or ingredient is in each serving. How many grams you should aim for each day varies based on your body type and health goals. You can check out resources like dietary guidelines or consult a doctor for personalized advice.

Understanding what’s packed into the foods you eat is key to keeping your body happy and healthy.

5. The Daily Value Percentage (What does the daily value mean?)

Alright, champs, time to decode the Percent Daily Value (%DV) – your secret weapon for understanding how the nutrients in your grub contribute to your daily fuel-up.

You’ll spot %DV chillin’ on the right side of the nutrition information, lined up next to each nutrient. These percentages are like your nutritional GPS, showing you how much of each nutrient in one serving of the food. 

So, let’s say a snack has 15% of your Daily Value (DV) for calcium. That means one serving gives you 15% of the calcium you need for the day. And if it’s got 25% DV for iron, you’re getting a quarter of you’re scoring a quarter of your daily iron fix right there.

But wait, there’s more! %DV helps you figure out if a food is packing a nutritional punch or just skimming the surface. If a nutrient’s %DV is 5% or less, it’s riding low. But if it hits 20% or more, it’s soaring high. For instance, if a treat dishes out 2% DV of saturated fat, it’s keeping things cool. But if it slaps you with 25% DV of sodium, it’s going a bit heavy on the salt. So if you’re wondering what section on a food label can be used to determine the percentage of vitamin value? This is it!

Now, keep in mind, %DV is based on a general daily intake of 2,000 calories, which can vary depending on your gig – age, sex, weight, and hustle level. So, use it as your trusty sidekick, not the boss.

Understanding %DV helps you make savvy choices about what fuels your body, ensuring you’re getting the good stuff while keeping tabs on your intake. So, let’s crack open those labels and decode those percentages like the nutrition-savvy pros we are!

Alright, my friends, we’ve just leveled up our nutrition game by cracking the code on food labels! With this insider knowledge, we’re ready to conquer the grocery store aisles like seasoned pros. Armed with a keen eye for serving sizes, calories, nutrients, and that sneaky Percent Daily Value (%DV), we’re on a mission to make healthier choices for our bodies. So, whether we’re checking out the sodium levels or making sure we’re getting enough of those essential vitamins and minerals, we’re all about fueling ourselves right.

Nutrition Facts Label Variations

Just like in life, not all labels are created equal. Sometimes, you’ll stumble upon some variations that might throw you off a bit. Here’s the lowdown on what to keep an eye out for:

  • Serving Size Shenanigans: If you’re comparing two different brands of granola, and bam, you notice one considers a serving size to be half a cup while the other says it’s a full cup. That’s like comparing apples to oranges! Always double-check the serving size to make sure you’re making an accurate comparison.
  • Unit Mix-Ups: Ever come across a label that’s throwing out measurements like ounces or teaspoons instead of the usual grams or milligrams? Yeah, it happens. Just make sure you’re on the same page with the units so you’re not scratching your head trying to figure out what it all means.
  • Bonus Info: While the FDA lays down the law on what nutrients have to be on the label, some brands like to go above and beyond by including extra goodies voluntarily. Some labels go the extra mile with tidbits like health claims or allergy warnings, or even extra nutrients voluntarily. These nuggets of info can be gold mines for understanding the product better, so don’t skim over them! While they’re not mandatory, they can give you some sweet insights into what you’re munching on.
  • Double Trouble: Ever seen those labels with two columns? One’s for a single serving, and the other’s for the whole package. It’s like getting a two-for-one deal! Handy for those times when you’re diving into a snack that you just can’t resist finishing in one go.

By keeping an eye out for these variations, you’ll be the master of reading nutrition labels. So, next time you’re cruising through the grocery store aisles, armed with this knowledge, you’ll be making those smart choices like a boss.

Independent Certification Labels

Now that we know how to read a nutrition label, it’s time to level up with another insider tip: independent certification labels. These little badges of honor aren’t just about what’s in our food but also what’s behind it. They can guide us to products that support causes close to our hearts.

Let’s dive into three game-changing certifications and the labels you should keep your eyes peeled for:

1. For Ocean Lovers: Marine Stewardship Council (MSC) Certification

When it’s seafood night, you gotta look out for that MSC blue fish label! This gem ensures that your fishy feast comes from sustainable fisheries worldwide. So, whether you’re eyeing the frozen aisle or browsing the fresh catch, that blue fish label is your go-to guide.

Learn more about MSC certified sustainable seafood.

2. For Natural Eats: Non-GMO Project Certification

Ever wonder what’s hiding in your snacks? Say hello to the Non-GMO Project’s orange butterfly! This label means your munchies are free from genetically modified ingredients, giving you peace of mind with every nibble. 

Learn more about Non-GMO Project verified products.

3. For Fair Wages: Fairtrade America Certification

If you’re all about fairness and living wages, then the Fairtrade blue green farmer label is your ally. This stamp guarantees that farmers worldwide are treated right and earn a fair living. That friendly farmer on the package means you’re supporting positive change.

Learn more about Fairtrade certified products.

By seeking out these certification labels, we’re not just making smarter choices for ourselves but also championing causes that matter. So, let’s hit the grocery store with purpose, knowing that every purchase is a vote for a better world.

Navigating the Grocery Store with Confidence

Alright, team! You’ve just upped our nutrition game by mastering label reading! With these tips, you’re ready to conquer grocery shopping like pros. Armed with info on servings, calories, nutrients, and %DV, you’re ready to make smarter choices for your bodies.

Whether you’re checking sodium or boosting vitamins, it’s all about fueling right. And hey, if you’re keen to cook up some healthy goodness, why not try a new Fit Men Cook recipe? They’re a win-win for your taste buds and health.

Let’s hit the store with confidence and keep crushing those nutrition goals!

Need more help with grocery shopping?

Download the FitMenCook App, on iPhone and Android platforms, that allows you to shop recipes by food aisle in the grocery store.  That way you can approach shopping in a much more strategic and organized way.


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!


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