A Beginner’s Guide to Reading Nutrition Labels

You’ve seen them on the side of every package — but do you really know what a nutrition label is telling you? Learning how to read and understand nutrition labels is a powerful skill for making healthier choices without the guesswork.

At The Balanced Table, we believe in giving you practical tools to support real, lasting wellness. Let’s break down what those labels really mean, and how you can use them to build a more balanced plate.

Why Nutrition Labels Matter

Nutrition labels are more than just numbers. They’re designed to help you:

• Understand what’s in your food

• Compare products easily

• Make informed choices about what you’re putting into your body

• Support your health goals — whether it’s better energy, managing weight, or preventing chronic disease

How to Read a Nutrition Label: Step-by-Step

1. Start with the Serving Size

At the top of the label, you’ll see the Serving Size and the Servings Per Container.

Why it matters: All the information on the label — calories, fat, nutrients — is based on one serving, not the whole package. If you eat more or less, you’ll need to adjust the numbers accordingly.

Pro Tip: Many packages look like one serving but actually contain two or more!

2. Check the Calories

Calories give you a quick snapshot of how much energy you’ll get from a serving.

Why it matters: Calories are important, but where the calories come from matters even more. Focus on getting most of your calories from whole, nutrient-dense foods, not empty calories.

3. Look at the Nutrients to Limit

Scan the label for:

• Saturated Fat

• Trans Fat (should be 0g!)

• Sodium

• Added Sugars

Why it matters: Too much of these can increase the risk of chronic diseases like heart disease, high blood pressure, and diabetes.

Quick Goals:

• Keep saturated fats and sodium low.

• Avoid trans fats completely.

• Limit added sugars as much as possible — opt for naturally sweet foods like fruit instead.

4. Focus on the Nutrients to Get More Of

Look for:

• Fiber

• Protein

• Vitamins and Minerals (like calcium, potassium, iron, vitamin D)

Why it matters: These nutrients support digestion, muscle maintenance, bone health, and overall well-being.

Quick Goals:

• Aim for at least 3-5g of fiber per serving.

• Look for foods rich in vitamins and minerals — especially if you’re working on preventive health.

5. Understand the % Daily Value (%DV)

% Daily Value shows how much a nutrient in one serving contributes to a daily diet based on 2,000 calories per day (your needs might be more or less).

• 5% or less = low

• 20% or more = high

Why it matters: Use %DV to quickly see if a food is high or low in nutrients you want more or less of.

Example:

• 5% DV of sodium = low sodium (good!)

• 25% DV of fiber = high fiber (great!)

6. Don’t Ignore the Ingredient List

The ingredients list is just as important as the numbers. Ingredients are listed in descending order — meaning the first few ingredients are what make up most of the product.

Why it matters:

• Look for shorter ingredient lists with recognizable, whole-food ingredients.

• Watch out for hidden sugars (like “corn syrup,” “maltose,” “cane juice”).

• If you can’t pronounce it, it’s a good idea to think twice.

What to Watch Out For

• Serving sizes that seem small to make calories look lower

• Sneaky sugars under different names

• Foods marketed as “healthy” but loaded with sodium, sugar, or unhealthy fats

• Health claims on the front of packaging — always flip it over and check the label yourself

Simple Rules to Remember

• The fewer the ingredients, the better.

• Choose foods high in fiber, vitamins, and minerals.

• Limit added sugars, sodium, and saturated fats.

• Don’t stress over perfection — focus on making better choices more often.

The Balanced Takeaway

Learning to read nutrition labels is like learning a new language — it takes a little practice, but once you get the hang of it, you’ll be able to navigate grocery aisles with confidence.

At The Balanced Table, we believe that knowledge is power — and understanding what’s in your food is one of the first steps to building a healthier, more balanced life.