Breaking Down a Food Label: Quick Guide

Marketing plays a huge role in how we interpret packaging. Some brands are transparent while others use buzzwords and clever design to mislead. Once you learn to read a food label, you’ll spot honest labeling from the ones trying to trick you. That knowledge helps you make informed decisions about what's on your plate.

Key Nutrition Terms

Daily Value (DV): the recommended amount of a nutrient you should consume each day.

% Daily Value (%DV): the percentage of that nutrient a food provides based on the daily value.

• 5% DV or less = low in that nutrient.

• 20% DV or more = high in that nutrient.

• %DV is based on a 2,000-calorie diet. Your actual needs may vary depending on your goals and lifestyle.

Nutrients to Limit

• Saturated fat

• Sodium

• Added sugars

• Trans fats (often listed as partially hydrogenated or hydrogenated oils)

Nutrients to Focus On

• Dietary fiber

• Vitamin D

• Calcium

• Iron

• Potassium

• Magnesium

Quick Label Check: 10-Second Scan

• Flip the package. The truth is on the back.

• Look at the first 3 ingredients. They make up most of what you’re eating.

• If sugar, refined oils, or salt show up early, pause and decide if it fits your goals.

Curious to know more?

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