Read It, Know It, Choose It: Nutrition Labels Made Easy (Part 1)
By Nicoletta Davis and
Elizabeth von Klan, MS, RDN
Brands slap on labels such as “made with natural ingredients, “gluten-free,” “light/lite,” “detoxifying,” and more — as if buzz words establish the healthfulness of a product. But do these labels ensure that the food is the most healthful choice?
Properly reading nutrition labels is a great skill for anyone to practice, but this is especially helpful for busy students trying to stay in good health while staying energized for classes and other activities. In part one of this series, we break down the nutrition label to help you understand what really goes into your food beyond the marketing buzzwords, so you can make smarter and more intentional choices. Label reading isn’t about restriction; it’s about informed eating. Simplify the nutrition label and get back to basics!
What is a nutrition label? (And why should you care?)
To start participating in informed consumption, it is important to break down what a nutrition panel is. While it may look like a bundle of black and white boxes with numbers on it, it is not meant to be confusing. Rather, think of it as your nutritional cheat sheet that allows you to see the caloric value, nutritional density, and serving sizes. Ultimately, labels empower you to make financially smart and nutritionally sound choices, especially when navigating dining halls, vending machines, and grocery stores.
Note: Foods are not simply “good” or “bad”, but rather have both a variety of benefits and less favorable attributes. Foods can be dense in certain nutrients and poor in others, all within the same product/item. The composition of foods is complex, and nutrition labels help us to understand that nuance.
Key parts of the label simplified
Serving Size
What does "1 serving" actually mean? Serving sizes are measurements, not recommendations. These measurements are set by the FDA based upon what is “typically consumed”, not necessarily what is the most healthful amount. They also help to provide an industry standard for that product to be compared to other products in the same category. For example, a “serving” of uncooked oatmeal is ½ cup. Does this mean that each person on the planet should be restricted to eating ½ cup of oatmeal every time? No! You may adjust around this serving size depending on your hunger needs and/or energy demands, such as fuel for your upcoming exercise.
Additionally, many packaged foods contain multiple servings (even the ones that appear to be single servings to the naked eye), so it is important to be mindful of exactly how much you are consuming.
Calories
Calories are often villainized and largely misunderstood. Simply put, a calorie is a unit of energy. It represents the fuel your body gets from food to perform all daily functions — from walking to class, studying, working out, sleeping, and beyond. Calories are not good or bad — they are energy to help you get through that midterm, your dance practice, or even to repair your body during rest. Your goal should not be to avoid them, but rather to choose quality fuels from lean proteins, whole grains, fiber, and healthy fats. Remember that adequately eating meals and snacks throughout the day is a crucial part of staying properly energized.
Understanding the % Daily Value (%DV)
The % Daily Value (%DV) on a Nutrition Facts Panel allows you to navigate how much one serving of a food contributes to your daily nutrient needs. A quick rule of thumb is that 5% DV or less is considered low, while 20% DV or more is considered high. You can use this to quickly identify foods that are high in nutrients you want more of, like fiber or protein, and lower in nutrients you want to limit, like added sugar or sodium.
Note: The DV on U.S. nutrition labels is generally based on a 2,000-calorie-per-day diet – a reference amount meant to help the “average” adult gauge whether a food is high or low in a nutrient. Therefore, your needs may be higher or lower than this Daily Value, as we often deviate from “average”! Treat these percentages as a guide rather than a rulebook.
If you would like to know what your unique and precise nutritional needs are, book an appointment with our Recreation Dietitian, Elizabeth!
