Mastering the Art of Reading Nutrition Labels 

Mastering the Art of Reading Nutrition Labels 

Understanding nutrition labels can be one of the most empowering skills in your journey toward better health. Whether you are managing a medical condition, watching your weight, or simply aiming to eat healthier, decoding the nutritional information on packaged foods offers valuable insights that help you make informed decisions. 

Nutrition labels are more than tiny text — they offer a transparent breakdown of a packaged product’s nutritional value, well beyond glossy packaging or eye-catching marketing slogans like “natural” or “low-fat”. They help spot essential nutrients, detect allergens, avoid potentially harmful ingredients, and steer clear of deceptive health claims. 

Start by checking the serving size, which indicates the amount to be consumed in one sitting (1 cup, 1 piece). Pay attention to the number of servings, as all nutritional information — calories, fats, sugars, and more — is based on a single serving. Consuming more than one serving means you will need to adjust the numbers accordingly. 

Next, check the calorie count, which indicates the energy provided per serving. Then review the macronutrients: 

Look out for vitamins and minerals too. Many diets lack calcium, iron, and vitamin D. Foods rich in these nutrients can help fill nutritional gaps. The % Daily Value (%DV) is another key metric; it indicates how much nutrient in a single serving contributes to your total daily intake — under 5% is low, over 20% is high. Aim for high %DV in fibre, vitamins, and essential minerals, and low %DV in saturated fat, sodium, and added sugars.  

Ingredients are listed in descending order by weight, meaning the first few make up the bulk of the product. Watch out for long ingredient lists filled with artificial preservatives or additives. 

Sugar is often disguised under names like sucrose, dextrose, corn syrup, maltose, and honey. Check for “added sugars” — added during processing — which are in addition to naturally-occurring sugars. Check for non-nutritive sweeteners. Natural options like stevia and monk fruit extract are considered safe in moderation.