Reading Food Labels: A Simple Guide toHealthier Choices

Have you ever picked up a food product because it looked healthy, only to discover later that it contained large amounts of sodium, added sugar, or unhealthy fats? The Nutrition Facts label can help you look beyond marketing claims and compare foods more confidently.

1. Start with the Serving Size

Always begin with the serving size and the number of servings in the package. Every nutrient listed on the label is based on that serving. If a package contains two servings and you eat the entire package, you are consuming twice the calories and nutrients shown for one serving.

2. Check the Calories

Calories provide energy, but consistently consuming more energy than your body needs can contribute to weight gain. Consider both the calories per serving and how many servings you actually plan to eat.

3. Watch the Sodium

Sodium can add up quickly in packaged and restaurant foods. Compare similar products and choose lower-sodium options when possible. A food containing 5% Daily Value or less of sodium per serving is considered low, while 20% Daily Value or more is considered high.

4. Limit Added Sugars

The label separates total sugars from added sugars. Added sugars are sugars added during processing or preparation. Choose foods with little or no added sugar more often, especially when comparing similar products.

5. Choose Healthier Fats

Pay attention to saturated fat and trans fat. Choose foods lower in saturated fat and compare the grams of trans fat when relevant. Favor foods that provide unsaturated fats, such as nuts, seeds, avocados, olive oil, and fish.

6. Look for Fiber

Fiber supports digestive health, helps with fullness, and can support healthy cholesterol and blood glucose levels. Foods such as beans, vegetables, fruits, oats, and whole grains are useful sources.

7. Read the Ingredients

List Ingredients are listed by weight, from the greatest amount to the least. The first few ingredients can tell you a great deal about what makes up the product. Compare products and favor options built around whole or minimally processed foods.

Before You Put It in Your Cart

• Is the serving size realistic for the amount you will eat?

• Is the sodium relatively low compared with similar products?

• Does it contain little or no added sugar?

• Is it lower in saturated fat and low in trans fat?

• Does it provide useful fiber?

• Are the first ingredients mostly whole or minimally processed foods?

Key Takeaway

You do not need to find the perfect food. Learning to compare labels and make better choices consistently is what matters.

Take the Next Step

Health Matters Hub provides personalized virtual care focused on prevention, healthy lifestyle changes, and evidence-based management of high blood pressure, diabetes, high cholesterol, weight concerns, and other primary care needs. Schedule a virtual visit to discuss a plan that fits your individual health needs.

References

• U.S. Food and Drug Administration. What’s on the Nutrition Facts Label

• U.S. Food and Drug Administration. The Lows and Highs of Percent Daily Value on the Nutrition Facts Label

• U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2025–2030

About the Author

Helen Owusu-Baah, FNP-BC, is a board-certified Family Nurse Practitioner and founder of Health Matters Hub. Her approach emphasizes prevention, patient education, healthy lifestyle changes, and evidence-based primary care.

Medical Disclaimer This information is for general educational purposes only and is not a substitute for individualized medical advice, diagnosis, or treatment. Always discuss personal health concerns and treatment decisions with a qualified healthcare professional.