How to Read Food Labels and Choose Healthy Foods ?

 How to Read Food Labels and Choose Healthy Foods ?


In today's world, it's more important than ever to be able to read food labels and make informed choices about the foods we eat. With so many processed foods on the market, it can be difficult to know which ones are healthy and which ones are not. However, by understanding the information on food labels, you can make better choices for yourself and your family.

How to Read Food Labels and Choose Healthy Foods ?

How to Read Food Labels

The Nutrition Facts label is a valuable tool that can help you make informed food choices. The label is located on the side or back of most packaged foods and provides information about the calories, nutrients, and ingredients in the food.

1. Serving Size

The first thing you should look at on the Nutrition Facts label is the serving size. This is the amount of food that the nutrition information is based on. It's important to compare the serving size to the amount of food you actually eat. For example, if you eat half a box of cereal, you'll need to double the calories and nutrients listed on the label.

2. Calories

Calories are a measure of energy. The number of calories in a food is not necessarily an indication of whether or not it is healthy. However, if you're watching your weight, you'll want to be aware of the calorie content of the foods you eat.

3. Nutrients

The Nutrition Facts label also lists the amount of certain nutrients in the food, such as fat, sodium, and sugar. These nutrients can have a significant impact on your health, so it's important to choose foods that are low in unhealthy nutrients and high in healthy nutrients.

  • Fat: There are two main types of fat: saturated and unsaturated. Saturated fat is found in animal products and some processed foods. It can raise your cholesterol levels and increase your risk of heart disease. Unsaturated fat is found in plant-based foods and some fish. It is considered to be a healthy type of fat.
  • Sodium: Sodium is the main component of salt. Too much sodium can raise your blood pressure and increase your risk of heart disease and stroke.
  • Sugar: Sugar is added to many processed foods to improve their taste and shelf life. Too much sugar can lead to weight gain, tooth decay, and other health problems.

4. % Daily Value (% DV)

The % Daily Value (% DV) tells you how much of a nutrient a serving of food provides relative to the recommended daily amount. For example, if a serving of food contains 15% of the DV for calcium, this means that it provides 15% of the recommended daily amount of calcium.

5. Ingredients List

The ingredients list is a list of all the ingredients in the food, in order of decreasing weight. This means that the ingredients listed first are present in the largest amounts. It's a good idea to scan the ingredients list to see if there are any ingredients that you're not familiar with or that you're trying to avoid.

Tips for Choosing Healthy Foods

  • Choose foods that are low in saturated fat, sodium, and added sugar.
  • Choose foods that are high in fiber, whole grains, and fruits and vegetables.
  • Compare similar products to find the healthiest option.
  • Be aware of your serving size.
  • Read the ingredients list.


Reading food labels can seem like a daunting task, but it's an important skill that can help you make healthier choices for yourself and your family. By taking the time to understand the information on food labels, you can make informed decisions about the foods you eat and improve your overall health.

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