How to Read Food Labels (Like a Normal Person)

Nutrition
Written By Brittany Morgon

Ever found yourself standing in the cereal aisle, squinting at a nutrition facts label like you're trying to decode ancient hieroglyphics? Yeah, me too. 

And if you've been burned by toxic diet culture or fell victim to some MLM's "clean eating" bullshit (looking at you, Optavia and Arbonne), food labels probably feel more like performance reports than helpful tools.

But here's the thing: Nutrition facts labels are just information. They're not moral scorecards. They won't tell you if you're a good person or if you "deserve" that snack. 

Understanding how to read food labels can actually help you make informed choices that support your body and goals. So, let's break this down without the wellness-world dramatics, shall we?

Table of Contents

    Meet the Nutrition Facts Label

    The Nutrition Facts Label is regulated by the Food and Drug Administration (FDA) and is standard to be on packaged food and beverage products.

    The label, introduced in 1993 under the Nutrition Labeling and Education Act (NLEA) of 1990, was designed to help consumers make smarter food choices and support healthier eating habits.

    Before this, food packaging rarely provided clear nutritional info, leaving people in the dark about what they were eating. Over time, labels have evolved to reflect better nutrition science and public health goals. For example, in 2016, the FDA updated labels to include added sugars, highlight calorie counts, and adjust serving sizes to match real eating habits.

    Here’s a quick breakdown of the key features:

    Serving Size

    Here’s something that surprises almost everyone I talk to: the "serving size" on a nutrition facts label isn’t a recommendation for how much you should eat. It’s simply a standardized amount used to display nutrition information.

    Serving size is meant to reflect what manufacturers believe people typically consume—but let’s be honest, those measurements often feel completely arbitrary. For instance, a serving of cereal might be listed as 3/4 cup. Who actually eats just 3/4 cup of cereal? Hardly anyone I know!

    But these amounts aren’t totally random. They’re based on something called a RACC—the “Reference Amount Customarily Consumed.”

    This is a standard set by the FDA to represent how much of that food the average person usually eats in one sitting. The whole point of categorizing food products by these serving size standards is to make it easier for consumers (like you!) to compare similar packaged foods without needing a calculator.

    For example, if you’re deciding between two boxes of cereal, both will have nutrition information based on the same serving size because they're in the same food product category, so you can quickly see which one has more calories, sugar, or fiber, choose the one that best fits your needs and move on with your life.

    That said, the RACC doesn’t account for individual habits and needs (it was never intended to.) But, some of us might be more like "three servings in one bowl" kind of people.

    That’s why they also list the servings per container—so you can estimate the relative nutritional value of the portion you choose to eat. If you end up eating the whole package (and hey, sometimes that’s just how it goes), you’ll need to multiply the numbers accordingly.

    Two servings? Simply double the calories, nutrients, the works.

    Understanding how serving sizes are determined can help you make better choices—and maybe dodge some of that mental math next time you’re shopping!

    Calories on the Nutrition Facts Label

    Calories are just energy. Plain and simple. Everyone’s needs are different based on things like metabolism, age, hormones, activity level, and even sleep. Your calorie needs aren’t fixed; they change as your body and lifestyle change. More energy needed? More calories. Less energy? Fewer calories.

    On a nutrition label, the calories listed helps you understand the approximate energy a food provides, making it easier to manage your intake based on your personal health and activity goals.

    Nutrients on the Nutrition Facts Label

    The nutrition facts label doesn’t list every nutrient in a food—just the ones that matter most for public health.

    The nutrients that must be included on all nutrition facts labels are total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, and protein. Additionally, Vitamin D, calcium, iron, and potassium are also required (although food manufacturers can choose to include other vitamins and minerals voluntarily.)

    1. Total Fat: This includes all types of fat in the food, but it’s important to know that not all fats are created equal.

    • Saturated and Trans Fats: These should be limited to less than 10% of your daily value. Too much can raise your cholesterol and increase your risk of heart disease.

    • Unsaturated Fats: These are the “good fats” that support heart health and are found in foods like avocados, nuts, and fish.

    2. Cholesterol and Sodium: These are measured to help you monitor heart health.

    • Too much cholesterol can contribute to clogged arteries and increase your risk for heart disease.

    • High sodium intake can lead to elevated blood pressure, so aim to stay within daily recommended limits. The American Heart Association recommends no more than 2,300 mg a day and optimally no more than 1,500 mg a day for most adults. 

    3. Total Carbohydrates: This category includes both dietary fiber and sugars.

    • Dietary Fiber: Fiber keeps your digestion running smoothly and helps you feel full longer—so it’s a good thing to seek out more of.

    • Sugars: The new labels now separate added sugars from naturally occurring sugars, which is actually helpful. Added sugars in fruit? Zero. Added sugars in that "healthy" granola bar? Probably more than you think.

    4. Protein

    • Protein is essential for building and repairing tissues, and it’s also a key source of energy. Look for foods with a good protein count, especially if you’re active or looking to stay full between meals.

    5. Vitamins and Minerals: Labels often highlight key nutrients like Vitamin D, Calcium, Iron, and Potassium because they’re essential for overall health.

    • Vitamin D and Calcium are vital for strong bones.

    • Iron helps carry oxygen throughout your body.

    • Potassium supports healthy muscle and nerve function, as well as heart health.

    Nutrition facts labels are designed to help you make quick, healthy food choices by highlighting key nutrients directly on the package. Need more details? A quick search can usually provide extra info.

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    Understanding Percent Daily Value (%DV)

    A lot of people gloss over this part because they don't know what it means, but in my opinion, this is the most powerful part of the label!

    The percent daily value (%DV) shows how much a nutrient contributes to the daily needs of someone on a 2,000 calorie diet.

    I teach my clients to use the 5/20 rule:

    • Less than 5% DV = relatively low in that nutrient

    • 20% DV or more = relatively high in that nutrient

    The %DV basically tells you how a packaged food item fits into your daily nutrition goals. Let's say you're trying to limit your sodium—if a label says 25% DV for sodium, that's a heads-up that this food is pretty high in it and you might want to find a lower sodium option.

    On the flip side, if you’re trying to get more fiber, spotting something with 15% DV for fiber can help you choose foods that bring you closer to your goal.

    It makes navigating nutrition facts labels less overwhelming and helps you make informed decisions without needing a calculator or an advanced degree in nutrition!

    Reading the Ingredients List

    The ingredient list isn't just there for decoration, it's actually a powerful tool for transparency and public health. It lets you know exactly what's in your food, which is super important for people with allergies and dietary restrictions.

    Ingredients are listed by weight, from most to least. This means the first few ingredients make up the bulk of what you're eating. Here's how to navigate this without going full conspiracy theorist:

    "I Can't Pronounce It" Isn't Always Bad

    Can you correctly pronounce pyridoxine? Most can't. It's vitamin B6, and if you avoided it, your body would struggle to produce essential neurotransmitters, metabolize proteins, and maintain healthy brain function.

    The whole "if you can't pronounce it, don't eat it" thing is a chemophobia mantra.

    The same applies to the saying, "If your grandma didn’t have it in her cupboard, you shouldn’t have it in your pantry." Well, my Oma never had quinoa on her shopping list—but here we are.

    You don’t have to fear what you don’t know. Most additives and preservatives in packaged food are actually there for safety reasons. While they might sound unfamiliar or even intimidating, they play a crucial role in keeping food fresh, safe, and enjoyable to eat.

    The Health Halo Effect

    Labels like "organic," "gluten-free," or "made with real fruit" can often trick us into believing a product is healthier than it actually is. This marketing tactic, known as the health halo effect, makes us focus on one or two positive claims while ignoring the overall nutritional value of the food. For example, organic cookies may sound like a better choice, but at the end of the day, they’re still cookies with sugar, fat, and calories. Similarly, gluten-free or "real fruit" products can still be high in added sugars, unhealthy fats, or low in essential nutrients.

    The key is to look beyond the flashy buzzwords on the packaging and pay attention to the actual nutrition facts label and ingredient list. Check for things like added sugars, unhealthy fats, or high-calorie content, even in foods marketed as "healthy." Understanding this can help you make informed choices and avoid falling for marketing spin. Remember, healthy eating is about the overall quality of your diet, not just the labels slapped on individual products.

    Nutrition Facts Label FAQ

    Q: Are all processed foods bad for you?

    A: Not necessarily. Processed foods vary widely, and some can be part of a healthy diet—think frozen fruits and veggies or whole-grain bread. It’s all about looking at the ingredients and nutritional value rather than assuming all processing is harmful.

    Q: Are seed oils something to worry about?

    A: Not at all. In fact, plant-based fats, including those from seed oils, are among the healthier options. Much of the concern surrounding seed oils stems from flawed science or studies conducted on animals, such as rats, that don’t translate well to humans. When consumed in typical amounts found in everyday foods, seed oils are not only safe but reduce the risk of heart disease and lower cholesterol!

    Q: Are preservatives and chemicals in food toxic?

    A: Not necessarily. Everything is technically a chemical, even water—and yes, water can be toxic if you consume too much. Toxicity depends on the dosage, and most ingredients people worry about are safe in the small amounts present in everyday foods.

    Q: Do I need to avoid sugar completely to be healthy?

    A: Nope! Sugar in moderation can absolutely be part of a balanced diet. The key is to limit added sugars and focus more on whole foods like fruits for natural sweetness.

    Q: How do you read a food label correctly?
    A: Start with the serving size, then check calories and nutrients like fats, sugars, and sodium. Pay attention to the ingredients list for hidden additives or allergens.

    Q: What is the 10-10-5 rule?
    A: It’s a simple guide for choosing healthier packaged foods: look for less than 10g of fat, less than 10g of sugar, and at least 5g of fiber per serving.

    Q: Should I cut out all fats to lose weight?

    A: Not at all! Healthy fats, like those in avocados, nuts, and olive oil, are essential for your body. It's more about balance and portion control than avoidance.

    Q: Is it true that natural foods are always better than artificial ones?

    A: Not always. Just because something is "natural" doesn’t mean it’s inherently healthier. For example, some natural substances can be harmful, while certain artificial additives are well-tested and safe.

    Q: What is the 5/20 rule when looking at food labels?
    A: This rule helps assess nutrient percentages. If a nutrient is 5% or less of the daily value (DV), it’s low; if it’s 20% or more, it’s high. Use this to gauge if a packaged food aligns with your dietary goals.

    Q: Do you read food labels to check for hidden sugars?
    A: Definitely! Sugars can include ingredient names like fructose, dextrose, or cane syrup. Always scan the ingredients list and look at the "added sugar" section on the label.

    Q: How do I know what’s actually healthy with so much conflicting advice out there?

    A: It can be overwhelming! Start with the basics—focus on eating plenty of fruits, vegetables, whole grains, and lean proteins, and try not to overthink the smaller details. Consulting a health professional can also help you sort through the noise.

    Q: What 5 things must be on all food labels?

    A: The five things that must be on all food labels are:

    1. The common name of the food. 

    2. The net quantity of the product (how much is in the package). 

    3. A comprehensive ingredient list, usually in descending order by weight. 

    4. The name and location of the manufacturer, packer, or distributor. 

    5. Detailed nutrition information, including calories, fats, sugars, and other nutrients.

    Focus on Patterns, Not Perfection

    Here's what the fear-mongerers don't want you to know: eating something with added sugars or trans fats occasionally doesn't cancel out your health goals. Your body is incredibly resilient and adaptable.

    By definition, a healthful diet includes adequacy, balance, variety, and moderation. There is no single food that can ruin a healthful diet, and no single food that can make it.

    Instead of obsessing over every ingredient in every food, look at your overall eating patterns. Are you getting enough fiber? Adequate protein? Key nutrients like vitamin D and calcium? That matters way more than whether your bread contains a preservative you can't pronounce.

    Go Forth, and Make Informed Food Choices

    Reading food labels effectively isn't about becoming a nutrition detective or avoiding entire food groups. It's about having the information you need to make informed choices that work for your body, your budget, and your life.

    If you're coming out of a restrictive diet, reading a nutrition facts label might feel triggering at first. That's normal. Let curiosity lead instead of fear and remember the goal isn't to eat "perfectly" according to some arbitrary standard. It's to understand what you're putting in your body so you can make choices that genuinely support how you want to feel and function.

    You don't need someone else's rules about healthy diet choices. You need information, context, and trust in your own ability to figure out what works for you.

    Brittany Morgon

    Brittany Morgon is a board-certified health behavior coach, nutrition nerd, and anti-MLM advocate on a mission to help you ditch diet culture and trust your body again. She’s on a mission to make sustainable health simple, guilt-free, and doable without the scams, guilt, or cauliflower pizza crust she knows you don’t actually like.

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