Read It, Know It, Choose It: Nutrition Labels Made Easy (Part 2, Myth-Busting Edition)

By Nicoletta Davis and
Elizabeth von Klan, MS, RDN

In part one of this two-part series, we broke down the nuts and bolts of the nutrition label — serving sizes, calories, and % Daily Value — and how to interpret them. Now in part two, we’ll dive into the nutrients themselves and help you sort out which ones to prioritize for your health and energy, and which labels are more marketing buzzwords than meaningful guidance.

Key Parts of the Label

Fats

Not all fats are “bad” fats. Healthy (unsaturated) fats like nuts, avocado, and olive oil support your brain and hormones, while heavily saturated and trans fats can harm heart health. Read the ingredients label to see what types of oils or fats make up your food.

Daily Value recommendations for fats:

Saturated Fat: ≤10% DV per serving is preferable (for general heart health)
Trans Fat: 0% DV (avoid completely)

Carbohydrates

Carbs are your body’s main source of energy, but whole carbohydrates that are high in fiber (like fruit and veggies, and whole grains) fuel you longer, while added sugars cause quick spikes and crashes.

Daily Value recommendation for fiber: 28g per day (based on a 2,000-calorie diet)

Protein

Protein has become one of the most talked-about macronutrients, and it can be confusing to navigate the large influx of information. Protein helps to repair muscles, keep you full, and support your body’s daily functions, making it key for satiety and recovery. This can be accomplished through whole foods such as meat and dairy products, as well as tofu and beans/legumes. Protein powder, while a convenient way to add some extra protein into the diet, is not entirely necessary if you are meeting your protein needs through your food.

Ingredients List

Ingredients on the nutrition label are sorted from highest to lowest content within the food item. Therefore, the first few ingredients matter most because they are what make up the majority of the product you are consuming. For example, if an added sugar is listed as one of the first ingredients in the food, it may be a high-added-sugar product and may not be the best choice to help you maintain steady energy and focus. Additionally, look out for the following:

Fiber: Supports healthy digestion and helps you feel full longer. No more grumbling stomachs during that 3-hour lecture!
Vitamin D: Aids calcium absorption and supports bone and immune health.
Calcium: Builds and maintains strong bones and teeth.
Iron: Carries oxygen in your blood to keep your energy levels up.
Potassium: Helps regulate blood pressure and supports muscle and nerve function.

Most people, especially college students, don’t get enough of these, so finding foods that include them is beneficial.

Common Nutrition Label Pitfalls and Quick Tips (Myth-Busting in Action)

“Low-fat” doesn’t mean low-calorie. Check for added sugars.
Natural and organic are not the same as nutritious; rather, they describe how a food was produced, not whether it’s balanced, nutrient-dense, or good for your overall diet.
When choosing breads or cereals, try to aim for foods with “whole grain” listed as the first ingredient.
Aim for 3g of fiber or more per serving from your packaged foods.
Limit sodium when possible (a good rule of thumb is to shoot for less than 600 mg per meal).
Do not put all of your focus on calories. While it is important to keep this in consideration, nutrient density is more important. Gravitate towards whole foods that contain good sources of macronutrients, fiber, and micronutrients.

With all of this in mind, you should be able to best make educated decisions to fuel yourself to take on all of life’s daily tasks and challenges. The next time you shop, pick one item and check out the label and think: What surprises you? Remember, perfection is not necessary; just start paying attention and getting curious. Each informed food choice that you make is a step towards a healthier and happier you.

If you would like to learn more about your individual nutrition needs and how to make healthy eating habits that last, book an appointment with our Recreation Dietitian, Elizabeth!