Fact Check: Reading the Nutrition Facts Label Vs Package Claims

Written By Judy Doherty, MPS, PCII

Reading a nutrition facts label while shopping is a smart way to make informed food choices. These labels provide crucial information about the nutritional content of a product. Here's a step-by-step guide on how to read a nutrition facts label:

1. Serving Size:

  • Look at the serving size, which is the amount the nutrition information is based on. Make sure to compare this to the portion you actually eat.

2. Calories:

  • Check the calorie count per serving. This is the amount of energy the food provides.

3. Nutrients:

  • Look for key nutrients: total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein.

4. % Daily Value (%DV):

  • %DV indicates how much a nutrient in one serving contributes to a daily diet (based on a standard diet of 2,000 calories).

  • Aim for low %DV in nutrients like saturated fat, trans fat, cholesterol, and sodium.

  • Aim for higher %DV in nutrients like fiber, vitamins, and minerals.

5. Fats:

  • Limit saturated and trans fats, as they can increase the risk of heart disease.

  • Choose products with little to no trans fats and low saturated fat content.

6. Sodium:

  • Choose products with lower sodium content, especially if you're watching your salt intake.

7. Carbohydrates:

  • Focus on dietary fiber and sugars. Aim for higher dietary fiber and lower added sugars.

8. Protein:

  • Protein is essential for various bodily functions. Choose products with a good protein content.

9. Vitamins and Minerals:

  • Some labels list vitamins and minerals like vitamin D, calcium, iron, and potassium. These are important for overall health.

10. Footnote:

  • The footnote at the bottom of the label shows the recommended daily values for various nutrients based on a 2,000 or 2,500-calorie diet.

11. Ingredient List:

  • Check the ingredient list to see what's in the product. Ingredients are listed in order of quantity, from highest to lowest.

12. Allergens:

  • Look for allergen information if you have food allergies or sensitivities.

13. Comparisons:

  • When comparing similar products, consider aspects like calories, nutrients, and serving sizes.

14. Be Critical:

  • Be mindful of "health claims" or marketing jargon on packaging. Always verify the information on the nutrition label.

Remember, nutrition facts labels can help you make healthier choices, but it's also important to consider the overall quality of your diet. A balanced and varied diet based on whole foods is generally the best approach for good health.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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