Tips for reading nutrition labels: what to look for and what to avoid

Reading nutrition labels can be daunting. They contain so much information, and ingredient lists often contain a variety of complex chemicals that the everyday person won’t be able to distinguish between.

Understanding the information provided on the label can help you to make healthier food choices and maintain a well-balanced, nutritious diet. Here are some top tips for reading nutrition labels, including what you should look out for and what you should avoid.

Reading nutrition labels

Here are some of the important things to take note of when you’re reading through different nutrition labels to decide what to eat.

Serving size - most pre-packaged foods come with several servings in one package. It’s important to be aware of how many servings are in the foods that you’re buying, so you can portion your meals and snacks accordingly.

Calories - look at the calories per serving and calculate your total calorie intake when you serve your meals and snacks, so you can monitor how many calories you’re consuming in a day.

Trans fat content - trans fats are a type of unsaturated fat that's found in many processed foods. Consuming trans fats can increase your risk of heart disease, stroke, and type 2 diabetes. When reading nutrition labels, try to avoid foods that are high in trans fats to stay healthy.

Salt or sodium content - you might see the word salt or sodium on nutrition labels, but they’re interchangeable. High sodium intake has been linked to a higher risk of heart disease and kidney disease, so you should always take note of the amount of salt that is in the foods you’re consuming.

Sugar content - sugar is added to many foods, and it's essential to pay attention to the sugar content listed on the label. The American Heart Association  recommends that women consume no more than six teaspoons (24 grams) of added sugar per day and men consume no more than nine teaspoons (36 grams) of added sugar per day to avoid negative health consequences.