March is National Nutrition Month, and at MD Logic Health®, we’re all about keeping you informed.
Making healthy food choices starts with understanding nutrition labels—but let’s be real, those tiny numbers and long ingredient lists can be confusing. Brands love using marketing tricks to make products seem healthier than they really are.
So how do you know what’s actually good for you and what’s just clever packaging?
We’ve got you covered! This quick guide breaks down what to look for, what to avoid, and how to read labels like a pro so you can shop smarter and fuel your body right.
Breaking Down the Nutrition Label: What Each Section Means
Serving Size & Calories
Serving size is the first thing to check on a nutrition label—it determines how much the listed values actually apply to.
Why It Matters: Many labels make products seem lower in calories, sugar, or fat by using small serving sizes. A snack may list 230 calories per serving, but if there are 8 servings per package, eating it all means consuming 1,840 calories—far more than expected.
What to Check:
✔ Compare the serving size to how much you actually eat.
✔ Multiply calories and nutrients by the number of servings you consume.
✔ Watch out for misleading packaging, especially in snacks and drinks that appear to be single servings but aren’t.
Fat
Fat is an essential nutrient, but food labels can be misleading about how much is really inside.
Why It Matters: A product labeled “0g fat” can still contain up to 0.5g per serving due to rounding rules. Over time, these hidden fats can add up, affecting heart health and overall wellness.
What to Check:
✔ Saturated fat: Keep it under 2g per serving to support heart health.
✔ Trans fat: The worst for your body—aim for 0g daily and avoid partially hydrogenated oils in the ingredients.
✔ Read beyond the label—always check the ingredients list for hidden fats.
Cholesterol
Cholesterol is a fat-like substance found only in animal products and plays a role in hormone production and cell function. However, too much dietary cholesterol can contribute to heart disease, making it important to monitor your intake.
Why It Matters: While your body naturally produces cholesterol, consuming too much from food—especially from processed meats and fried foods—can raise LDL (bad) cholesterol levels, increasing the risk of heart issues.
What to Check:
✔ Keep intake below 300mg per day to maintain heart health.
✔ Watch for hidden sources like butter, cheese, and processed meats.
✔ Opt for heart-healthy fats from nuts, seeds, and avocados instead of cholesterol-heavy foods.
Sodium
Sodium is essential for bodily functions, but too much can contribute to high blood pressure and heart disease. Many processed and packaged foods contain excessive sodium, often more than you realize.
Why It Matters: High sodium intake can lead to water retention, bloating, and increased blood pressure. Many foods labeled as "healthy" or "low-fat" compensate with added salt, making it important to check the label.
What to Check:
✔ Less than 140mg per serving is considered low sodium.
✔ Limit daily intake to 2,300mg or less (1,500mg for those with high blood pressure).
✔ Watch out for hidden sources like canned soups, processed snacks, and deli meats.
Carbohydrates
Carbohydrates are your body's main source of energy, but not all carbs are created equal. The key is to focus on quality over quantity by choosing nutrient-dense sources.
Why It Matters: A high carbohydrate count isn’t necessarily bad—it depends on the source. Whole foods like quinoa, lentils, and vegetables provide fiber and sustained energy, while refined carbs like sugar, corn syrup, and enriched flour can lead to blood sugar spikes and crashes.
What to Check:
✔ Look at the ingredients list to see where the carbs are coming from.
✔ Prioritize fiber-rich carbs from whole grains, legumes, and vegetables.
✔ Avoid refined carbs that list sugar, high-fructose corn syrup, or enriched flour as main ingredients.
Dietary Fiber
Fiber is essential for digestion, gut health, and keeping you full between meals. It helps regulate blood sugar, supports heart health, and promotes a healthy digestive system.
Why It Matters: Most people don’t get enough fiber, leading to digestive issues, cravings, and blood sugar spikes. A diet high in fiber can improve gut health, keep you satisfied longer, and support overall wellness.
What to Check:
✔ Aim for 25-35g per day for optimal health.
✔ Look for at least 5g per serving when choosing high-fiber foods.
✔ Prioritize whole food sources like fruits, vegetables, legumes, and whole grains over processed fiber-added foods.
Sugar
Excess sugar is linked to weight gain, energy crashes, and metabolic issues. While some sugars occur naturally in fruits and dairy, added sugars can sneak into foods where you least expect them.
Why It Matters: Many processed foods contain hidden sugars that can spike blood sugar levels and lead to long-term health issues. Even products labeled "healthy" or "natural" can be loaded with added sweeteners.
What to Check:
✔ Keep sugar under 8g per serving to maintain balanced energy levels.
✔ Check the ingredients list for sugar, brown sugar, corn syrup, or other added sweeteners.
✔ Opt for natural sources of sugar like whole fruits instead of processed snacks and drinks.
Protein
Protein is essential for muscle repair, energy, and overall health, but individual needs vary based on body type, lifestyle, and activity level.
Why It Matters: Protein keeps you full longer, supports metabolism, and aids muscle recovery. Too little can lead to fatigue and muscle loss, while the right amount helps maintain strength and energy.
What to Check:
✔ Women typically need 40-60g per day, but active individuals may need more.
✔ Choose high-quality sources like lean meats, eggs, legumes, and plant-based proteins.
✔ Check for protein content per serving in snacks and meals to ensure you're meeting daily needs.
Vitamins & Minerals
Vitamins and minerals are essential for energy, immunity, and overall health, but not all nutrition labels provide the full picture.
Why It Matters: Some labels list % Daily Value (%DV) based on a 2,000-calorie diet, which may not match your individual needs. Missing key nutrients can lead to deficiencies and impact overall well-being.
What to Check:
✔ Aim for 100% of essential nutrients daily to support overall health.
✔ Focus on whole food sources like fruits, vegetables, and nuts for optimal absorption.
✔ Be mindful of gaps—if a product lacks key nutrients, consider supplementing as needed.
Footnotes
Footnotes on nutrition labels provide context for % Daily Value (%DV) and are typically based on a 2,000-calorie diet—which may not apply to everyone.
Why It Matters: While the %DV helps gauge nutrient levels, your needs may differ based on age, activity level, and health goals. Understanding footnotes can help determine if a food is high or low in a certain nutrient.
What to Check:
✔ Use %DV as a guideline, but adjust based on your personal dietary needs.
✔ 20% DV or more = high in that nutrient, while 5% DV or less = low.
✔ Don’t rely solely on footnotes—check ingredients and portion sizes for a clearer picture.
Ingredients
The ingredients list is the most important part of a nutrition label—it reveals what’s really in your food.
Why It Matters: Marketing claims can be misleading, but the ingredients don’t lie. The shorter and more recognizable the list, the better. Highly processed ingredients can contribute to inflammation, blood sugar spikes, and other health issues.
What to Check:
✔ Look for real, whole-food ingredients you recognize and can pronounce.
✔ Avoid enriched flour, hydrogenated oils, artificial flavors, colors, and refined sugars.
✔ Ingredients are listed in order of quantity—if sugar is near the top, it’s a major ingredient.
What’s Harmful vs. Beneficial for Your Health?
Harmful Ingredients to Avoid
Trans Fats – Found in processed snacks, fast food, and margarine. Increases bad cholesterol (LDL).
High Fructose Corn Syrup – Spikes blood sugar and contributes to fat storage.
Artificial Additives – May cause allergic reactions and digestive issues.
Excessive Sodium & Sugar – Linked to chronic diseases.
Beneficial Ingredients to Look For
Whole Grains & Fiber – Supports digestion and blood sugar control.
Healthy Fats (Omega-3s, Monounsaturated Fats) – Promotes brain and heart health.
Clean Proteins – Supports muscle growth and energy.
Natural Ingredients – The fewer processed additives, the better.
Final Tips for Smarter Shopping
✔ Check the first 3 ingredients – They make up most of the product.
✔ Look for whole foods – Avoid ultra-processed options.
✔ Compare products – Don’t just trust front-label claims like “low-fat” or “high-protein.”
Understanding nutrition labels empowers you to make better choices. Next time you shop, take an extra minute to check those labels—your health will thank you!
