In my opinion, education on serving sizes versus portion sizes is imperative - and usually overlooked by the average person. Food labels are created based on serving sizes gleaned from typical American intakes of that food, and then numbers are applied for calories and nutrient amounts based on a generic 2,000 calorie diet. Some people need less than 2,000 calories, and many need more than that. So the 'serving' size of a food is standard measure helpful for understanding nutrient content, but a 'portion' size is a relative to the individual. A person with more energy needs will need bigger portions to meet their body's needs, and should be aware the information on the food label will be written lower then what they're ingesting, and vice versa.
One piece of advice I give my clients is to use the servings size as a reference point, not a recommendation for their serving size. Everyone's needs are different and it is ok to stray. I also recommend looking at the percent daily values for guidance. For things like saturated fat, added sugars, and sodium we are looking for a low amount. For things like fiber and protein, we are aiming for a higher amount. As a general rule, you want to aim for 10 g of fiber, 20 g of protein, less than 10 g of added sugar, less than 10 g of saturated fat, and less than 800 mg of sodium at most meals. These parameters help my clients to reach their health goals and stay on track.
Nutritionist and author of Finally Full, Finally Slim at Dr. Lisa Young Nutrition
Answered 2 years ago
It can be overwhelming but don’t just assess food items based on the claims at the front of the package. Always look at the ingredient list. The ingredients list are always listed in descending order, from the highest to lowest amount. This means the first ingredient is present in the largest amount. Pay attention to the first three ingredients as they make up the most of what you are eating. Stay away from ingredients that lists refined grains, hydrogenated oils, or sugar as its first ingredient. Also if it is a long ingredient list, the food is likely to be highly processed with many artificial ingredients.
1. Start with the serving size: Many products contain more than one serving, so be sure to adjust the amounts according to how much you desire to consume. For instance, if the package says the serving size is two per container at 300 calories per serving, eating the entire package means 600 calories was consumed. 2. Scan the ingredient list: Ingredients are listed in descending order by weight. Choose products with shorter ingredient lists containing recognizable and whole foods rather than a long list of artificial additives and preservatives. 3. Review the % Daily Value (%DV): The %DV shows how much a nutrient in a serving of food contributes to your daily diet. Aim for lower amounts of nutrients like saturated fats, sodium, and added sugars, and higher amounts of fiber, vitamins, and minerals. 4. Watch out for hidden sugars and unhealthy fats: Be cautious of terms like high-fructose corn syrup, hydrogenated oils, and various names for added sugars. Opt for products with healthier fats like unsaturated fats and avoid trans fats.
The biggest piece of advice I give my clients regarding the nutrition label is to go one line at a time. Don't just look at the label in its entirety, break it down to really understand what the words, numbers, and percentages mean. Always start at the top of the label, and work your way down until you've reached the bottom. Take a look at it one more time from top to bottom, and then focus on the nutrients of concern. All nutrients on the label are important but when dealing with certain medical conditions, it's important to understand which nutrients take priority over others. Working with a Registered Dietitian will help you feel comfortable and confident when looking at labels in the store.
One key advice I give to every client to enhance their understanding of food labels is to focus on the ingredient list. While the nutrition facts panel provides valuable information about the quantity of nutrients, it's just not enough. To put it into perspective — high protein content is great, but if it comes from a low-quality source, then it is nowhere near as healthy as when it is from whey, for example. Look for recognizable, whole-food ingredients at the beginning of the list, as they typically indicate a healthier product. Additionally, be mindful of hidden sugars, artificial additives, and overly processed ingredients further down the list.
Empowering Clients to Make Informed Choices by Decoding Food Labels One piece of advice I often give to clients to help them read and understand food labels more effectively is to focus on the ingredient list rather than just the front-of-package claims. Reflecting on personal experiences, I recently guided a client through deciphering food labels while grocery shopping. Instead of being swayed by flashy marketing claims like "all-natural" or "low-fat," I encouraged them to flip the product over and examine the ingredient list. By emphasizing the importance of prioritizing whole, recognizable ingredients and avoiding overly processed or artificial additives, my client gained a better understanding of what they were putting into their body. Additionally, I suggested looking for key indicators such as the order of ingredients (with the most prominent ones listed first) and avoiding products with lengthy ingredient lists full of unfamiliar additives or preservatives. This approach empowers clients to make more informed choices about their food purchases and prioritize their health and well-being.