Nutrition Labels:
A Simple Guide for Families
By Afi S. Okon, MPA, Founder American Obesity Foundation
Want to eat healthier but confused by nutrition facts? Knowing how to read nutrition labels can help you and your family make smarter food choices – especially if you are trying to eat healthier, manage weight, or reduce sugar and salt. This easy guide breaks down how to read nutrition labels in minutes—even for busy parents or beginners!
📌 Why Learn to Read Nutrition Labels?
Understanding what's really in your food can:
Lead you to cut back on sugar, salt, unhealthy fats and additives
Make grocery shopping faster and smarter
Manage or prevent chronic diseases - support healthy weight, heart health, and energy
Control portion sizes
Help you stay informed and empowered
If you’re a parent, label reading also helps you make better choices for your kids—whether you’re packing school lunches or buying cereal.
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👀 1. Start with the Serving Size
Why it matters: Everything else on the label – calories, fats, sugar – is based on this number. The serving size is at the top of the label and tells you what all the other numbers are based on.
🍽️ If the label says 1 cup = 120 calories, and you eat 2 cups, you’re actually eating 240 calories.
Check:
Serving size (e.g., 1 cup, 28g)
How many servings are in the package or container
🔥 2. Check the Calories
Calories = how much energy the food provides.
Use this rule of thumb:
Low: ~40 calories
Moderate: ~100 calories
High: 400+ calories
👉 If you're managing your weight, tracking calories per serving can make a big difference.
Watch out for foods that seem “healthy” but are calorie-dense in large servings.
🍬 3. Watch the Added Sugars
Sugar has two parts on the label:
Total Sugars: Includes both natural (from fruit or milk) and added
Added Sugars: What’s added during processing (e.g., corn syrup)
Choose foods with: ✅ 5g or less of added sugar per serving
❌ Avoid over 15g per serving when possible
Too much added sugar can increase risk of obesity, diabetes and heart disease.
🧂 4. Look at the Sodium (Salt)
Too much sodium can raise blood pressure and increase risk of heart disease.
Daily goal: Aim for < 2,300 mg per day
Low sodium = 140 mg or less per serving
High sodium = 400 mg or more
Check this especially in processed foods like potato chips, soups, frozen meals, and sauces.
🥦 5. Focus on Fiber, Protein & Nutrients
Look for higher amounts of:
Fiber (5g+ per serving = excellent)
Protein
Calcium, Iron, Potassium, Vitamin D
These nutrients support: ✅ Strong bones ✅ Digestion ✅ Muscle repair ✅ Energy levels
📊 6. Understand % Daily Value (%DV)
This shows how much of a nutrient one serving provides in a day.
Quick rule:
5% DV or less = Low
20% DV or more = High
Example: If the label says 25% DV for calcium, that’s a great source.
Use %DV to compare foods and choose the better option – especially for nutrients like sugar, sodium and fiber.
🛒 Bonus Tips for Busy Families
Compare brands side by side in the store
Choose the lower sodium, lower sugar version
Choose fewer ingredients and words you recognize
Scan for added ingredients – you might want to avoid (like high fructose corn syrup)
Download apps like Yuka or Fooducate to scan and score food items
Teach kids to look for fiber and avoid sugar bombs (like sweetened cereal)
❓ Frequently Asked Questions (FAQs)
Q: What’s the most important part of the label?
A: The serving size—because all the other numbers depend on it.
Q: Is fat bad?
A: Not all fat. Healthy fats (avocados, nuts, olive oil) are good. Avoid trans fats and limit saturated fats.
Q: What’s a healthy amount of sugar?
A: Less than 25g of added sugar per day for women and kids, 36g for men, according to the American Obesity Foundation.
✅ Final Takeaway
Reading nutrition labels doesn’t have to be complicated. Just remember to:
Start with serving size
Scan for calories, sugar, and sodium
Choose fiber and protein-rich foods
Use %DV to guide smarter swaps
With a little practice, you’ll be label-savvy—and your meals will get healthier without the guesswork. Use this guide to make everyday decisions that support your wellness goals.
Solutions provider with focus on Wellness and Community Empowerment.
Founder of the American Obesity Foundation and Creator of Let’s Make Healthy Our New Happy, a nationwide campaign designed to reframe health as joyful, doable and family-centered journey that meet families where they are – at home, school, places of worship and in their neighborhoods.
With over a decade of expertise in nonprofit leadership and deep-rooted passion for community well-being, Ms. Okon has dedicated her career to addressing health disparities through education, advocacy and empowerment.
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