As the new year begins, many people set health-related goals. Rather than broad resolutions like “eat better” or “quit sugar,” focusing on sustainable lifestyle habits is often more effective. One simple and practical first step is paying closer attention to the foods you purchase at the grocery store.
Learning how to read a food label can help ensure your food choices support your health goals without unintentionally working against them. The following guidelines can help you make informed, confident decisions while shopping.
Start with serving size
Many people underestimate how much they are eating, especially when foods come in bags or boxes. The serving size tells you how much food the nutrition information applies to and how many servings are in the package. If you consume more than the listed serving, the nutrition values increase accordingly.
Look at calories but know they are not whole picture
Calories reflect energy, not food quality. They are best interpreted alongside protein, fiber, fats, added sugars, and the ingredient list. A food’s nutritional value cannot be determined by calories alone.
Fiber, Fiber, Fiber
Fiber deserves special attention. While not all foods contain fiber, choosing products with three to five grams of fiber per serving can be beneficial. General fiber recommendations are twenty-five to thirty grams per day. Fiber supports digestion, helps reduce blood sugar spikes, and plays an important role in heart health.
Reduce the salt
Sodium is another nutrient to monitor. Reducing sodium intake supports blood pressure control and promotes heart and kidney health. When reading labels, aim for foods that provide five percent or less of the Daily Value for sodium per serving. General recommendations suggest keeping total sodium intake below 2,300 milligrams per day.
Avoid added sugar
Added sugars are common in many foods, including sauces, breads, and yogurts. Reducing overall added sugar intake can support metabolic and cardiovascular health. When possible, choose foods with less than five percent of the Daily Value for added sugars, ideally opting for products with little to no added sugar. Total sugars include both naturally occurring sugars and those added during processing, while added sugars refer only to sugars added during manufacturing.
Reduce saturated fat
Saturated fat is another area to consider. Not all fats affect the body in the same way, and higher intake of saturated fat is associated with increased cardiovascular risk and reduced insulin sensitivity. Foods higher in saturated fat include full-fat dairy products, coconut oil and coconut-based products, processed meats such as bacon, sausage, hot dogs, and deli meats, and fatty cuts of red meat. Choosing foods with less than five percent of the Daily Value for saturated fat can help reduce overall intake.
Use % of Daily Value (DV) as a Guide
The daily value percentage shows how much a nutrient contributes to daily needs.
5% DV or less = low
20% DV or more = high
No food is perfect
Finally, remember that no food is perfect. Food labels are most useful when comparing two similar items and choosing the option that best fits your health goals, preferences, and budget. There is no perfect label—only informed choices.
The next time you are walking through the grocery store, take a moment to read the label. This small habit can be an easy and effective step toward making better-for-you decisions without overwhelm.
