How to Read Nutrition Labels: A Beginner's Guide to Making Healthier Choices
Nutrition labels are an essential tool for making informed food choices, whether you’re aiming for better health, managing a specific condition, or simply looking to eat more mindfully. Understanding these labels can empower you to select healthier products and avoid hidden sugars, fats, and additives. While it may seem a bit tricky at first, with a little practice, you’ll be able to navigate food labels with confidence.
In this blog post, we’ll break down the key elements of a nutrition label, explain what they mean, and provide tips for making healthier decisions, tailored to the UK market.
1. Serving Size
The serving size is the first piece of information on a nutrition label. All the values listed below, including calories and nutrients, are based on this quantity. However, be aware that serving sizes in the UK may not always match what you typically consume in one sitting. For instance, a packet of crisps might list a 30g serving, but if you eat the whole bag (150g), you’ll need to multiply the nutritional values by five.
Tip: Always check the serving size and adjust accordingly if you consume more or less than what’s listed.
2. Calories
Calories are a measure of the energy you get from the food you eat. The UK recommends a daily intake of around 2,000 calories for women and 2,500 for men, depending on your activity level. When assessing a product, consider whether its calorie count fits into your overall daily intake.
Tip: Be mindful of high-calorie foods that might not offer much nutritional value. Sometimes, it’s better to opt for lower-calorie foods that are rich in vitamins and minerals.
3. Macronutrients
The next section on the label breaks down the macronutrients in the product, including fat, protein, and carbohydrates. Let’s take a closer look:
Total Fat: Fat is essential for the body, but not all fats are created equal. Look for foods that contain healthy fats, such as those from nuts, seeds, and olive oil, and limit saturated fats from processed foods like sausages and cakes.
Saturated Fat: This type of fat can raise your cholesterol levels, increasing the risk of heart disease. The UK’s recommendation is to limit saturated fat intake to no more than 20g per day for adults.
Trans Fat: These are unhealthy fats often found in processed foods, and they should be avoided as much as possible. Many manufacturers have now removed trans fats from their products, but always check the label.
Sodium (Salt): Too much salt can contribute to high blood pressure, which increases the risk of heart disease. The UK government recommends adults consume no more than 6g of salt per day, but many packaged foods still exceed this amount. Check the salt content, particularly in processed foods, and aim to keep it low.
Total Carbohydrates: Carbs are your body’s primary energy source, but you should focus on the quality of carbs. Look for whole grains, fruits, and vegetables rather than refined carbs found in white bread, pastries, and sugary snacks.
Fibre: Fibre is essential for digestion, heart health, and feeling full. Aim to get at least 30g of fibre per day. Foods like oats, fruits, vegetables, and whole grains are excellent sources of fibre.
Sugar: Pay attention to both naturally occurring and added sugars. Added sugars, which can be found in sugary drinks, sweets, and processed foods, can contribute to weight gain and other health problems. The UK recommends that no more than 5% of your daily energy intake come from added sugars, which equals about 30g for adults.
Protein: Protein is vital for building and repairing body tissues. If you're looking to increase muscle mass or manage weight, ensure that your diet includes enough protein-rich foods like lean meats, beans, and tofu.
Tip: Choose foods high in fibre and protein, and look for products with healthy fats while keeping sugar and sodium in check.
4. Vitamins and Minerals
This section provides information on the micronutrients in the product. In the UK, the most common nutrients you'll see include:
Vitamin D: Essential for bone health and immune function, especially during the winter months when sunlight is limited.
Calcium: Important for strong bones and teeth, especially for people over 50 and post-menopausal women.
Iron: Helps with the transport of oxygen in the blood and is especially important for women of childbearing age and those on plant-based diets.
Potassium: Helps maintain healthy blood pressure and muscle function. You can find it in bananas, potatoes, and leafy greens.
The % Daily Value (%DV) on UK labels tells you how much a nutrient contributes to your daily needs based on a 2,000-calorie diet.
Tip: Aim for foods with higher amounts of vitamins and minerals that align with your specific health goals. For example, if you're trying to boost your calcium intake, opt for fortified dairy alternatives or leafy greens.
5. % Daily Value (DV)
The %DV helps you understand whether a nutrient is high or low in a product based on a 2,000-calorie daily diet. Here’s a simple guide:
5% DV or less is considered low.
20% DV or more is considered high.
This can help you identify foods that are high or low in certain nutrients at a glance, especially when comparing multiple products.
Tip: Look for foods that are high in beneficial nutrients like fibre and vitamins, and avoid those that are high in saturated fats or salt.
6. Ingredients List
The ingredients list provides a detailed breakdown of what’s in the product, listed in descending order by weight. The first few ingredients are the most prevalent in the product. Try to opt for products with fewer artificial additives and preservatives.
Tip: The shorter the ingredients list, the better. Look for whole food ingredients, and avoid products with a lot of additives or highly processed ingredients.
Final Thoughts
Reading nutrition labels might take a bit of practice, but once you get the hang of it, you’ll be able to make better, more informed decisions when it comes to the foods you eat. By focusing on serving sizes, calories, macronutrients, vitamins, minerals, and ingredients, you can ensure you’re making choices that support your health and wellness goals.
Whether you’re trying to manage your weight, prevent disease, or simply feel better in your body, paying attention to food labels is a simple yet effective step in the right direction.
If you need help with interpreting labels or creating a personalised nutrition plan, feel free to book a consultation with me today!
