Full on Faith

Understanding nutrition labels can be overwhelming, but once you know what to look for, they become a powerful tool for making healthier food choices. Here’s a step-by-step guide to reading nutrition labels like a pro.

1. Start with the Serving Size

The serving size tells you how much of the product all the nutritional values are based on. Pay attention to this because many packages contain multiple servings. If you eat more than one serving, you’ll need to multiply the calories and nutrients accordingly.

2. Check the Calories

Calories indicate how much energy you’ll get from a serving. While calorie counting isn’t everything, being mindful of calorie intake can help with weight management and overall health.

3. Look at the Macronutrients

• Total Fat: Includes saturated, unsaturated, and trans fats. Aim to limit saturated fats and avoid trans fats altogether.
• Carbohydrates: Includes fiber and sugars. Choose foods high in fiber and low in added sugars.
• Protein: Essential for muscle repair and overall body function. Higher protein content can help with satiety.

4. Spot Hidden Sugars

Even if a product seems healthy, it may contain hidden sugars. Look for ingredients like high fructose corn syrup, cane sugar, honey, or anything ending in “-ose.” The lower the added sugar, the better.

5. Check the Sodium Content

High sodium intake is linked to high blood pressure. The daily recommended limit is about 2,300 mg, so opt for lower-sodium options when possible.

6. Look for Beneficial Nutrients

Aim for foods rich in fiber, vitamins, and minerals such as iron, calcium, and potassium. These contribute to overall health and help prevent deficiencies.

7. Understand the % Daily Value (%DV)

The %DV helps you determine if a nutrient is high or low in a serving. As a general rule:

• 5% DV or less is low.
• 20% DV or more is high.

Use %DV to compare products and choose the ones that align with your nutritional goals.

Final Tip: Read the Ingredients List

Ingredients are listed in descending order by weight. Choose products with whole, recognizable ingredients and minimal artificial additives.

I also just want to put out here that it’s okay to take your time to read the labels! No one is judging you, and most importantly if they are that is their problem! You are trying to take control of your health! Also think about the time you are giving yourself by letting yourself live LONGER!

Bye Besties,

Julianne