Nutrition 101: How to Read and Use Food Labels

The bulk of the nutrition label is dedicated to breaking down a food or beverage product's different types of nutrients, like fat, sodium, and added sugars, that can have an impact on your health. For example, too much saturated fat and sodium in your diet is associated with an increased risk of developing some health conditions, like heart disease and high blood pressure. This is why experts have provided guidelines on "healthy" recommended amounts for the average person. That said, everyone's individual nutritional needs are different, so it's best to work with a nutritionist or dietician if you have a health condition that is strongly influenced by your diet.

A note on sugar: you may have noticed that nutrition labels include a few different categories for sugar. "Added sugars" refers to sugars like sucrose or dextrose that are added during the processing of certain foods, foods that are packaged as sweeteners themselves (like table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. According to the FDA, "diets high in calories from added sugars can make it difficult to meet daily recommended levels of important nutrients while staying within calorie limits." Total sugars, on the other hand, includes any added sugars that may be present in a product, as well as any sugars that are naturally present, like the sugar in milk and fruit. While there's no established daily reference value for the total sugar an individual should consume, many experts agree that limiting the amount of added sugars in your diet is generally a positive thing. If you need to satisfy your sweet tooth, choosing a food with natural sugars, like fruit, is the best option when consumed in moderation.

The nutrients listed on the nutrition label aren't all just ones to limit or avoid, however. Labels also include values for dietary fiber, vitamin D, calcium, iron, and potassium - nutrients that Americans may not get enough of and that have been identified as beneficial to overall health (but again, each person's needs are different). For example, eating a diet high in dietary fiber has been shown to improve digestive regularity and lower blood sugar and cholesterol levels, while diets higher in vitamin D, calcium, and iron may reduce the risk of developing osteoporosis and anemia. You'll also find information on protein and carbohydrate content on nutrition labels, which may help guide your choices if you're looking to add or reduce specific nutrients to your diet.