Reading a Food Label in 3 Easy Steps

3 Steps Label

ReadingLabel3Steps

The Nutrition Facts label is packed with essential information, but all that data can feel a bit crowded when you're standing in a grocery aisle.

Let's simplify the process. Use this 3-step guide to navigate any label in seconds and make informed choices for your heart and health.

Step #1: Check the Scale (Caloric Impact)

Before looking at anything else, check the Serving Size and Servings Per Container.

• The Math: All the numbers on the label apply to one serving. If you plan on eating the whole bag and it contains three servings, you’ll need to triple every number you see.

• The Impact: Once you know the serving size, look at the Calories. This helps you determine if the food is energy-dense or a lighter choice.

Step #2: Shield Your Heart (The "Low" List)

To promote cardiovascular health, you want to keep certain numbers as low as possible. Scan the label for:

• Sodium: Excessive salt is a major contributor to high blood pressure.

• Trans Fat & Saturated Fat: Aim for zero trans fats whenever possible.

• Cholesterol: Keep an eye on this to maintain healthy lipid levels.

Step #3: Boost Your Vitality (The "High" List)

This is where the good stuff lives. Look for foods that are rich in nutrients like Fiber, Vitamin D, Calcium, and Iron.

• The 5/20 Rule: This is your best shortcut. If a nutrient shows 5% Daily Value (DV) or less, it is considered low. If it shows 20% DV or more, it is considered high.

• The Goal: Aim for "high" in nutrients and "low" in things like sodium.

A Note on Added Sugars

Not all sugar is created equal. Added sugars provide "empty" calories—energy without nutrition. These are different from the natural sugars found in fruit or dairy. For peak heart health, prioritize foods with little to no added sugars.