How to Read Nutrition Labels (Without Losing Your Mind)
Let’s be real - reading nutrition labels can feel like decoding a secret language. In a world where every week brings a new “superfood” or miracle ingredient, it’s easy to get overwhelmed. But here’s the good news: nutrition labels don’t change much, and they’re not as complicated as they seem.
They aren’t perfect and they’re certainly not the only factor to consider, but they are a helpful guide when you're trying to make more informed food choices.
If you’ve ever glanced at a label and felt like it was just a jumble of numbers and unfamiliar terms, you’re not alone. I’ve been there too! That’s exactly why I’m sharing the basic label-reading tips that have helped me (and my clients) shop with more clarity and confidence.
1. Start with the Serving Size
Before you dive into the numbers, take a peek at the serving size listed at the top. It’s often smaller than what’s actually in the package, which can throw you off if you’re not paying attention.
Example: You might eat the whole granola bar thinking you’re only getting 100 calories… but the label was for half. Sneaky, right?
2. Look at the Daily Value %
One of the first things I check is the % Daily Value (found in the column on the right side of the label). This is based on an average 2,000-calorie diet and shows you how much of a nutrient is in one serving of the product.
Here’s a quick rule of thumb:
5% or less = Low
15% or more = High
I like to aim low on things like sodium, added sugars, and trans fats, and aim high for nutrients like fiber, vitamin C, iron, and calcium.
2. What to Look For in Fats
Not all fats are created equal. When looking at fat content, I try to limit:
Trans fats: These are industrially altered fats that can create inflammation on the body. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces the amount of beneficial HDL cholesterol.
Saturated fats: A little is okay, but too much can impact heart health, also impacting the levels of LDL cholesterol in the blood stream. Most nutrition experts recommend limiting saturated fat to under 10% of calories a day.
Instead, I try to aim for unsaturated fats (like those found in olive oil, nuts, and avocado). Balance is key!
4. Carbs: Focus on Fiber and Sugar
Don’t stress over the total carb number, instead look at the breakdown:
Fiber is your friend (aim high).
Sugar is something to keep an eye on.
For example, if a product has 26g of total carbohydrates and 22g of that is sugar with 0g of fiber that only leaves about 4g of complex carbs. This tells us it’s a sugar-heavy product. Not all carbs are created equal, so checking the breakdown helps you spot hidden sugars more easily.
5. Check the Ingredient List (Shorter = Better)
One of my golden rules: If it has five ingredients or less, it’s usually a good sign. That often means it's less processed and closer to whole food.
If there’s a long list of unpronounceable ingredients, especially past the 5th or 6th one, I usually take a pass. Because let’s be honest, if you can’t say it, do you really want to eat it?
Pro tip: Ingredients are listed in order of quantity - meaning the first ingredient is what the product contains the most of.
Bottom Line
I know this might feel like a lot at first, but with practice, reading labels becomes second nature. These tips aren’t about perfection — they’re about empowerment. You deserve to feel confident in the choices you’re making for your body and your health.
So next time you’re strolling the grocery aisle, bring this little guide with you. Share it with friends or family who are also on a journey to healthier living.
You’ve got this!
Written by:
Kelissa Ouellet
B.Sc Nutrition | Personal Training Specialist | Certified Life & Wellness Coach
New Brunswick, Canada
