How to Read Nutrition Labels PDF

What are nutrition labels?

Nutrition labels, also known as nutrition facts panels or food labels, are informative labels found on packaged food products that provide detailed information about the nutritional content of the food. These labels are mandated by regulatory authorities, such as the Food and Drug Administration (FDA) in the United States, to help consumers make informed choices about their diet.

A nutrition facts label typically includes information about serving size, calories, and the amounts of various nutrients such as fat, cholesterol, sodium, carbohydrates, and protein. They also provide information about the percentage of daily values (%DV) for each nutrient, helping consumers understand how a serving of food fits into their daily diet.

Food manufacturers are required to put nutrition labels on packaged food because of regulations promoting public health. These regulations ensure that consumers have access to essential nutritional information, enabling them to compare different food products, manage their nutrient intake, and make healthier food choices.

Knowing how to read nutrition labels empowers individuals to make informed dietary decisions, control portion sizes, and limit unhealthy nutrients like sodium, saturated fats, and added sugars. For those managing chronic conditions or following special diets, understanding these labels ensures adherence to specific nutritional needs, supporting long-term health and well-being.

How to use this template?

The How to Read Nutrition Labels PDF template is a practical tool for health professionals to educate patients about understanding nutrition facts. It includes steps for evaluating labels and provides a hands-on approach to improving dietary choices. Here’s how to use it effectively in your practice:

Step 1: Access the template

Click "Use template" to customize and edit the worksheet digitally in the Carepatron app, or click "Download" to get a ready-to-use printable PDF.

Step 2: Explain the template

Introduce the template to your patients, explaining its purpose to improve their understanding of nutrition labels. Guide them through key sections like serving size, %DV, and nutrients to limit, using real-life examples to make the learning process relatable and engaging.

Step 3: Encourage patient practice

Encourage patients to use the template with food labels from their homes or stores. Walk them through the process of recording information and analyzing the nutritional value of each product. This hands-on practice reinforces learning and builds confidence in making informed food choices.

Nutrition label sections

Nutrition labels are divided into several sections, each providing specific information about the nutritional content of the food product. Understanding these sections is critical to interpreting the label accurately. These are the main sections on a nutrition label:

Serving size

This section indicates the amount of food considered a single serving. It's the basis for the nutritional information provided on the label. Serving sizes are standardized to make it easier to compare similar foods, but they may not reflect the actual portion sizes that people typically consume.

Servings per container

This shows the total number of servings in the entire package, which is especially important for larger packages that might be consumed over multiple sittings.

Calories

This section indicates how many calories there are in one serving of the food, which is the total energy content it can give a person. It's crucial for managing energy intake, whether trying to lose weight, maintain weight, or fuel your body for physical activity. Generally, there should be fewer calories for light snacks, but there should be more calories for food that is consumed specifically to get more energy.

Nutrients

The label lists several nutrients, including:

• Total fat: This is how much fat the product contains, including saturated fat, trans fat, and unsaturated fats. It's essential to monitor fat intake, particularly saturated and trans fats, to maintain heart health. Too much saturated fat can increase the risk of heart disease and stroke.
• Cholesterol: Found in animal products, cholesterol intake should be limited to reduce the risk of heart disease.
• Sodium: Commonly found in salt, excessive sodium intake can lead to high blood pressure and other health issues.
• Total carbohydrates: Includes sugars, starches, and dietary fiber. Carbohydrates are a primary energy source, but balancing intake and choosing complex carbs and fiber-rich foods is essential.
• Protein: Essential for building and repairing tissues in the body. Protein intake should be adequate to support muscle health and overall body function.

Percent daily values (%DV)

This section shows how much a nutrient in a serving of food contributes to a total daily diet based on a 2,000-calorie diet. The %DV helps you gauge whether a food is high or low in a particular nutrient. Generally, a %DV of 5% or less is considered low, while 20% or more is considered high.

Understanding these sections lets your client choose foods well and ensure a balanced and healthy diet.

How to read a nutrition label

Understanding how to read a nutrition label is key to making healthy choices. Here's a simplified step-by-step guide that you can teach your clients on how to analyze the nutritional value of food products:

Step 1: Check the serving size and calories

Start by looking at the serving size and servings per container. These numbers show how much of the product the nutrition information applies to. Then, check the calories to determine how much energy you’ll consume per serving. Adjust the calorie and nutrient amounts accordingly if you eat more or less than the serving size.

Step 2: Evaluate nutrients to limit

Look at nutrients such as total fat, saturated fat, trans fat, cholesterol, and sodium. These should be consumed in moderation to reduce the risk of chronic diseases like hypertension and heart disease. Compare similar products and choose those with lower values in these categories. And watch out for ingredients and nutrients that sound healthy but are actually not.

Step 3: Focus on beneficial nutrients

Identify nutrients you want to consume more of, such as dietary fiber, vitamins, and minerals. Foods higher in these nutrients contribute to better health and help reduce the risk of conditions like osteoporosis and anemia. Aim for a higher nutritional value in these areas.