Nutrition Facts 101

Have you ever grabbed something at the grocery store because the front of the package said “high protein,” “zero sugar,” “low fat,” “natural,” or “only 100 calories” and immediately thought, Well, this must be the healthier option.

Yep. We’ve all done it for sure. PICK ME🙋‍♀️

But as a nutrition coach, one thing I really want people to understand is this:

The front of the package is marketing. The back of the package is where you start getting the whole story.

And even then, you will need to know what you’re looking at.

Start With the Serving Size

This is probably one of the easiest things to overlook. You pick up a snack and see 150 calories. Not bad, right? But then you look a little closer and realize the bag contains 3 servings. If you eat the whole bag, which, let’s be real, is pretty easy to do....you didn’t eat 150 calories. You ate 450😳

That doesn’t mean eating the whole bag is “bad.” It simply means you need the right information to make a choice that fits your goals.

“Zero” Doesn't Always Mean Absolutely Zero

Here’s one that surprises people....Nutrition labels are allowed to use certain rounding rules. For example, a product containing less than 0.5 grams of trans fat per serving can be listed as 0 grams of trans fat on the Nutrition Facts label.

One serving may not seem like much, but if you eat multiple servings, those small amounts can add up. This is another reason I tell clients to look beyond one big number or claim on a package.

Watch Those “Healthy” Buzzwords

Natural. Organic. Gluten-free. Keto. Low-fat. No added sugar.

Those words can tell you something about a product, but they don't automatically mean it's the best choice for your needs.

•A gluten-free cookie is still a cookie.

•Organic candy is still candy.

•And something labeled “keto” isn't automatically more nutritious than the regular version.

While I'm not saying you shouldn't eat any of those things. You know I'm not about unnecessary restriction. I'm saying we need to stop letting one word on the front of a package decide whether a food is “good” or “bad.”

“High Protein” Deserves a Second Look Too

Protein is everywhere right now....

Protein cereal• Protein chips.•Protein cookies• Protein coffee• If they can put protein in it, somebody is probably selling it. 😂 But don't automatically assume something is a great protein source because PROTEIN is written across the front in giant letters.

Flip it over!!!!

How many grams of protein are actually in a serving? How big is that serving? What else is in it? And does the product actually help you meet your needs? Sometimes it absolutely does. Other times, the marketing is doing a lot of the heavy lifting.

Sugar Can Be Sneaky

Another reason to read the entire label is sugar.

The Nutrition Facts panel separates total sugars from added sugars, which is useful because they aren't the same thing.

(For example), plain dairy products and fruit can naturally contain sugar. That is different from sugar being added during processing.

And don't forget the ingredient list. Added sweeteners can appear under different names, so don't assume “sugar” has to be the first word you see.

Ingredients Are Listed in Order

Here's another quick tip:

Ingredients are generally listed from greatest to least by weight.

So those first few ingredients can tell you quite a bit about what makes up the majority of a product. Again, this isn't about finding a scary ingredient and immediately putting the food back on the shelf. It's about understanding what you're buying instead of relying solely on the pretty packaging.

Labels Are Information....Not a Report Card

This is probably the biggest thing I want you to take away from this. Reading labels shouldn't make you afraid of food. You don't need to stand in the grocery store analyzing every ingredient like you're studying for an exam. And you definitely don't need a perfectly “clean” cart to be healthy.

Use the label as a tool.

•Look at the serving size.

•Check the protein and fiber.

•Pay attention to added sugars and sodium when they're relevant to you.

•Read the ingredients.

•Compare similar products when it makes sense.

•And then choose the one that works for your goals, your budget, your preferences, and your life.

Nutrition doesn't have to be perfect to be effective.

As a nutrition coach, I'd much rather help you understand what you're eating and build habits you can maintain than hand you another list of foods you're “not allowed” to have.

So next time you're grocery shopping, don't let the big flashy words on the front make the decision for you.

Flip it over. Read the label. Know what you're actually getting.

Because the more you understand your food, the more confident you can become in your choices, and THAT is what sustainable nutrition is all about.