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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

How to Read Nutrition Labels: A Beginner’s Guide

Confused by Food Labels? Those tiny tables on the back of packets can be overwhelming. Let’s break it down: no science degree is needed.

Introduction

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Always check what one serving actually means. That “low calorie” snack? It might be 3 servings in one pack.

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Start with Serving Size

Look at the calories per serving, not per pack. If you eat more than one serving, the math changes really quickly.

Calories Come Next

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Not all fats are bad! Look for: Healthy fats (unsaturated) Watch out for saturated & trans fat.

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Know Your Fats

Sneaky sugar shows up in unexpected foods, like sauces or “healthy” cereal. Less is always better.

Watch the Sugar

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Protein keeps you full, helps build muscle, and balances your meals. More protein is usually a better option.

Protein Power

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High-fiber foods keep you fuller for longer and aid digestion. Aim for at least 3–5 grams of fiber per serving.

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Fiber = Fullness

A shorter list means less processed products. If sugar or any oil is in the top 3, rethink it.

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Don’t Ignore the Ingredients List

It shows how much one serving contributes to your daily needs.  Quick tip: 5% or less = low 20% or more = high

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% RDA Value: What’s That?

You don’t need to obsess; just get familiar. The more you read labels, the smarter your choices get. Start with one item today.

Conclusion

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