How to Read a Nutrition Label

Reading nutrition labels can help you make smarter food choices. Some foods help you feel better, get stronger, and heal faster. These are foods with good nutrients, like fiber and vitamins. But nutrition labels can be hard to read if you don’t know what to look for.

Reading nutrition labels tells you important info like how many servings are in a package. It also tells you the number of calories you’ll be eating and how much of that is fat and sugar.

These numbers are based on a 2,000-calorie diet. That is what most adults need, but your needs may be different. How much you should eat depends on your age, weight, and how active you are.

It’s a good idea to talk to your provider about what foods are best for you and your lifestyle.

Source: US Food and Drug Administration - https://www.fda.gov/food/nutrition-facts-label/how-understand-and-use-nutrition-facts-label

In general, try to eat foods higher in fiber, vitamin D, calcium, and potassium. These help your heart and digestion and keep your body strong. Foods high in these nutrients include beans, dairy, leafy greens, and fish. Avoid foods high in saturated fat, sodium, and sugar. These have been shown to cause weight, digestive, and heart health issues. This means avoiding fried foods and processed meats like hot dogs and cold cuts.

While choosing healthier foods can reduce the risk of health problems, these suggestions aren’t for everyone. Some conditions require you to eat more or less of certain foods or nutrients that other people should avoid. Talk with your provider first before changing your diet. They can work with you to come up with a more personalized plan.

Visit the Interactive Nutrition Fact Label page on the Food and Drug Administration’s (FDA) website. It will help you learn more about reading nutrition labels.

a display of fruits and vegetables at a grocery store

How To Access Healthy Foods

Many struggle to get healthy foods or enough food. This is called “food insecurity.”

This can affect the amount and quality of what you eat. This could be because of income, disability, or physical location. The lack of a reliable car or local bus access can make it difficult to access food. Living in an area without fresh food makes it hard to eat healthy. Convenience stores may provide easy access to food, but they cost more and offer less nutritious options.

Food insecurity can increase your risk of illness or disability. A lack of accessible, healthy choices can put you at risk of health problems like obesity or chronic diseases. Kids who don’t get enough healthy food may also have trouble growing and learning.

If you have trouble accessing enough food or healthy options, resources are available.

Food Resources in the Community

The Oregon Food Bank's Food Finder is a good resource. It can help you find free groceries, produce, or meals near you. For those with SNAP benefits, it also shows “Double Up Food Bucks” program locations. This program doubles your SNAP dollars to spend on fresh fruits and vegetables. Visit the Oregon Food Bank Food Finder to see where you can get double the SNAP dollars at farmers markets, grocery stores, and farm stands.

Other resources for food assistance:

MyPlate.Gov can also help you choose healthy, affordable food.

Your care team is available to help. Ask your provider how you can make better food choices and access healthy options. There are resources available in your community that your care team can connect you with.

To schedule an appointment, call us at (503) 941-3033.

Sources:

Nutrition Facts Label and Your Health. Healthy Weight and Growth /CDC

How to Understand and Use the Nutrition Facts Label /FDA

Food insecurity - healthy people / U.S Department of Health and Human Services