understanding
NUTRITION LABELS
NUTRITION LABELS CAN BE SUPER OVERWHELMING WITH ALL
THE NUMBERS AND NUTRIENTS AND KNOWING WHAT IS WHAT.
Understanding what’s in your food is a key to any weight management program and living a
healthy lifestyle. If you’re not sure what you’re looking at, here are a few tips to help you at!
ALWAYS START WITH THE SERVING SIZE
This tells you both the numbers of servings in
the package and the serving size (the amount
for ONE serving). Don’t let this trip you up! If
the serving size is for one cup, and you eat
two cups, you are getting TWICE the calories,
fat, and other nutrients listed on the label
CALORIES!
Check the amount of calories PER SERVING!
CHECK THE MACRONUTRIENTS
Check the protein, fats and carbs
(macronutrients) to make sure they are
within the parameters with what YOUR
macronutrients for YOUR body are.
USE PERCENT DAILY VALUES
(DV) to help you evaluate if the particular food
fits into your daily plan. 5% or less is low (aim
low for saturated & trans fats, cholesterol
and sodium) 20% or more is high (aim high for
vitamins, minerals and dietary fiber)
LIMIT SATURATED FATS, TRANS FATS,
SODIUM AND ADDED SUGARS
Replace saturated fats with unsaturated fats.
Limit trans fats as much as possible!
CHECK THE INGREDIENT LIST!
Most people don’t know this but the
ingredients are listed in descending order by
weight. So the ingredients with the largest
amounts are listed first.
 THE FACTS

BE CAREFUL WHEN USING A

HERE! FOOD SCALE,
this will be the amount
Don’t let this fool you.
of food you weigh out for
one serving

HERE IS HOW THIS IS THE

MANY GRAMS NUMBER
of calories per serving
of fat there are in one
serving
AVOID!
Trans fat = bad!
HERE IS HOW
MANY GRAMS
of carbs there are in one
serving
AIM FOR
25-35g of fiber per day
HERE IS HOW
MANY GRAMS
of protein there are in
one serving

VITAMIN AND
MINERAL
quantities listed here

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