Nutrition Facts Label Decoded in 5 Easy Steps

Helping teens understand the Nutrition Facts and Ingredients list on any packaged food product can be done in just a few minutes by highlighting 5 key sections of the label. Learning how to decipher the information is a valuable tool in teaching teens to make healthier choices.

Nutrition Facts - Detailed Information

Section 1: Identifies core product specific information

Section 2: Shows calories per serving

Section 3: Provides nutrient measurements

Section 4: Converts measurements to percent daily value by nutrient

Section 5: Ingredients list provides detail on what the product is made of

Let’s break it down

Section 1:  Serving Size

When viewing a label for personal consumption, the serving size is the most important piece of information to scan. This will identify the portion size everything else on the label is calculated on.  Once your teen knows the portion size, she can then evaluate everything else based on that understanding.

In the case of this example, 1 cup is a little difficult to understand since lasagne can’t be poured into a measuring cup. This is where visualization is most needed to approximate a cup vs a piece of lasagna to eat.

With many other products, it’s typically more precise. E.g. 1 cup of almond milk or ½ muffin.

The Portion Size information provides the total number of servings in the package.

If your teen decides to eat two servings, then everything else that falls below in the label need to be doubled. Calories, fat, carbohydrates, sugar, and so on.

Section 2: Calories

This section of the label shows the calories, in a serving (the individual amount identified in section 1).

Note: The FDA states a general guideline for maintaining a healthy body weight, of 2,000 calories per day. However, your teen’s daily calorie count may be higher or lower when factoring in height, weight, age, sex and physical activity. If tracking calories is necessary for your teen, it’s best to consult a medical or trained professional for optimal calories per day based on the aforementioned factors and any specific weight or fitness goals.

Calories are energy, so if your teen is tracking calories for any reason, this is the information, she’ll probably be most interested in. However, it’s important to also understand the source of those calories and what their role plays in the overall picture. That information can be found in the Ingredient List.

Section 3. Nutrient Information

The first part of the Nutrient information shows a standard set of required nutrient disclosures. Fat, Cholesterol, Sodium, Carbohydrates and Protein. Within fat and carbohydrates are a breakdown of their source. What it doesn’t show is the type of fat or carbohydrate. That’s where the ingredient list comes in. We’ll get to that soon.

Of the nutrients listed, saturated fat, sodium and added sugars as percent daily values are the most important for your teen to pay attention to first.

Saturated Fat: Watching saturated fat is important for weight gain, cardiovascular diseases and more. But not all saturated fat is the same. Understanding the difference between HDL and LDL fats is important. That information can be identified by viewing the ingredient list for the source of fat included in the product.

Sodium:  Sodium is often overlooked but can be very high in many popular foods like dry noodle soup mixes, chips and other salty snacks. Watching sodium is important in maintaining healthy blood pressure which is a growing problem among our adolescents.

Added Sugars: these are typically added during the processing of the food or drink in order to make it taste more appealing. Added sugars often come in the form of highly refined sugars like high fructose corn syrup (HFCS) or white sugar, fruit concentrate, syrups, honey and artificial sweeteners.

Tip: “Includes Added Sugars” means the number of Added Sugars grams is included as part of the Total Sugars amount shown. The Total Sugars amount indicates the total grams of sugar in the product, while the Includes Added Sugars shows just the portion that comes from sugars added in during processing.

Additional Nutrient Information:

Nutrients your teen will want to get more of: Dietary fiber and the other nutrients often shown below the dividing line that may include: Vitamins, Calcium, Iron, Potassium among other possible nutrients contained in the product.

Section 4: Percent Daily Value (%DV)

The %DV converts the measurement of each nutrient into a percentage of the daily value recommended for that individual nutrient (based on a 2,000 calorie diet). 

NOTE:

Saturated Fat, Sodium and Added Sugars - look for foods that have a relatively low %DV (ideally under 5%). 

Dietary Fiber, Vitamins and other beneficial nutrients - opt for foods that have a higher %DV (20% or more).

TIP:

This is another place for your teen to pay attention if doubling the serving size.

In the example above, saturated fat is 23% DV, doubled that’s almost 50% of your teens total saturated fat for the day, in one food item.

Sodium in this example would be almost 75%.

Remember, these are based on general 2,000 calories daily value and can vary based on your teen’s specific age and physical attributes.

Section 5: Ingredient List

This part of the Nutrition Label is the most valuable in providing a full picture of the product and what it’s made from. By understanding the ingredient list, your teen can make a more informed decision about the foods she chooses to eat.

For example, the type of oils or sugar can make a difference in how it interacts with our bodies and it’s health benefits, or lack thereof. A product may have added sugar of 12% but knowing the source of that sugar can add an additional layer of understanding that can help in choosing a product. For example, monk fruit sugar and dates have lower glycemic levels than the same amount of cane sugar or high-fructose corn syrup. Products containing the former types of sugar, will generally have a lower impact on blood sugar fluctuations. 

Overall, added sugar should be avoided whenever possible, but when it can’t, knowing the difference between the types of sugar can help make an informed choice.

Oils are similar and you’ll want to avoid refined vegetable oils when possible as they are highly processed whereas most virgin or unrefined coconut, avocado and olive oils are healthier and believed to be a better source in avoiding trans fat and managing cholesterol.

Plus, as you may know, the ingredient list is also highly valuable for those needing to avoid certain ingredients due to food sensitivities, allergies or lifestyle eating preferences, such as vegan and vegetarian.

For more detailed information on the nutrition label, Harvard School of Public Health, “The Nutrition Source” here and the FDA here are both helpful resources.