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Food Label 101: How to Understand and Use Nutrition Information to Make Healthy Choices

Updated: Dec 24, 2022

Food labels can be a helpful tool for making informed food choices and maintaining a healthy diet. Understanding how to read and interpret food labels can help you make informed decisions about the foods you eat, and can be especially useful for people with dietary restrictions or who are trying to manage specific health conditions. Here are some tips for understanding food labels and making informed food choices:

  1. Check the serving size and servings per container: It's important to pay attention to the serving size listed on the label, as the nutritional information provided is based on this serving size. The servings per container can also be useful for understanding how many servings are in the package and how much of the food you should be consuming.

  2. Look at the calories: The number of calories per serving can help you manage your energy intake and maintain a healthy weight. The recommended daily intake of calories varies based on age, gender, and activity level, so it's important to consider your own needs when making food choices.

  3. Pay attention to the macronutrients: The macronutrients listed on a food label include carbohydrates, proteins, and fats. The percentage of your daily intake that each macronutrient represents can be found under the "Percent Daily Value" section. It's important to pay attention to the types of fats and carbohydrates in a food, as some types are healthier than others.

  4. Check for added sugars: The food label will list the total amount of sugars in a food, including both natural and added sugars. It's important to be aware of added sugars, as they can contribute to weight gain and other health problems when consumed in excess.

  5. Consider the ingredients list: The ingredients in a food are listed in order of quantity, with the largest component listed first. This can be helpful for understanding the main components of a food and for identifying any potential allergens or ingredients that you may want to avoid.

Here is a comparison table that compares the main features of a food label and the types of information they provide:


By using these tips and paying attention to the information provided on food labels, you can make informed food choices that support a healthy diet and meet your individual nutritional needs. It's important to note that food labels are just one tool for making informed food choices, and it's always a good idea to consult with a healthcare provider or a registered dietitian for personalized nutrition advice. In addition to the main features of a food label listed in the previous table, there are a few other things to consider when making informed food choices:


  • Nutrient claims: Some food labels may make claims about the nutrient content of the food, such as "low fat" or "high fiber." It's important to be aware of these claims and to understand what they mean in the context of the recommended daily intake of the nutrient.

  • Fortified or enriched foods: Some foods may be fortified or enriched with nutrients, such as iron or calcium. This can be helpful for people who may be at risk of deficiency, but it's important to be aware of the added nutrients and to consider whether they are necessary in your diet.

  • Organic foods: Foods that are labeled as "organic" must meet certain production standards, including the use of organic ingredients and the prohibition of certain pesticides and genetically modified organisms (GMOs). While organic foods can be a good choice for some people, they may not always be more nutritious than conventionally produced foods.

  • Non-GMO foods: Foods that are labeled as "non-GMO" do not contain genetically modified ingredients. While some people choose to avoid GMOs for personal or environmental reasons, there is currently no scientific evidence to suggest that GMOs are harmful to human health.

In addition to using food labels to make informed food choices, it's also a good idea to pay attention to the overall balance of your diet. This means choosing a variety of foods from all food groups and eating in appropriate portion sizes. A healthy diet should include a balance of carbohydrates, proteins, and fats, as well as a variety of fruits, vegetables, and whole grains. By using food labels and considering the overall balance of your diet, you can make informed food choices that support your overall health and well-being. As always, it's important to consult with a healthcare provider or a registered dietitian for personalized nutrition advice.


My name is Dr. Sumaiya Petiwala, and I am a registered dietitian cum doctor. I am passionate about helping individuals improve their health through proper nutrition and lifestyle changes. With my dual qualification, I am able to provide both medical and nutritional guidance to my clients, ensuring they receive comprehensive and holistic care. I am excited to help individuals achieve their health and wellness goals.

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