How reading nutrition labels helps you choose healthier foods

What you’ll learn:

• Learning to read nutrition labels empowers you to make informed food choices that align with your health goals.
• Nutrition labels provide essential information on calories, nutrients, and ingredients, helping you compare different foods.
• Noom’s personalized tools, like the food logging feature and color-coded system, simplify using nutrition labels to manage weight and improve overall health.

If you find reading nutrition labels like staring into the Matrix, you’re not alone. The numbers and unfamiliar terms on nutrition labels can look like a code waiting to be solved. Sure, it gives you data, but how do you interpret it? With a little bit of Noom-based guidance, you’ll be able to read these labels like a pro and use them to make smarter food choices. 

And you don’t have to do it alone. Noom can be your powerful companion in the grocery store. If you’re confused about whether an item is healthy, we’ll show you how Noom’s tools can help you make the best choices. First, let’s talk about what a nutrition label is and what it can show you.

What is a nutrition label?

A nutrition label is a detailed breakdown of a food’s macronutrient composition and other nutritional values. The label is designed to help you make informed choices about what you eat.

These small panels on packaged foods are packed with valuable information. They tell you how many calories are in a serving, how many servings are in the package, and details about fats, carbs, protein, and other nutrients. By learning how to decode these labels, you can take control of your diet and make informed decisions that align with your health goals.

Understanding nutrition labels is key to making healthy eating choices and managing your weight. But it doesn’t have to be a solo endeavor. Noom can help you make sense of nutritional information and apply it to your daily life. With tools that include our food logging feature, label scanner, and color-coded system, Noom makes identifying nutrient-dense foods and tracking your progress a breeze. 

Why are nutrition labels helpful?

Nutrition labels are a tool to help you take charge of your health. You can choose foods that align with your health goals by understanding what nutrition labels reveal. Whether you’re trying to reduce calories, eat more fiber, cut down on sugar, or keep an eye on your sodium intake, the label is your guide.  By understanding nutrition labels, you can:

• Monitor your intake: Nutrition labels are essential for accurately logging your food while tracking your calories.
• Compare products: Nutrition labels allow you to easily compare similar products and choose the one that best suits your needs.
• Manage health conditions: If you have dietary restrictions or health conditions (such as diabetes or heart disease), nutrition labels can help you choose safe and appropriate foods.

Bonus: When you use Noom’s barcode scanner to keep track of everything you eat, you’re more likely to manage your weight successfully. Studies show that people who track their food intake with Noom are more likely to lose and keep weight off. With Noom’s food logging feature, you can easily access nutrition information, track what you eat, and get personalized feedback on your choices, making it even easier to use nutrition labels to your advantage.

Parts of a nutrition label

Let’s break down the common components of a nutrition label to help you make sense of all that information. Here’s what you’ll typically find:

• Serving size: This is your starting point. It tells you the amount of food the rest of the label’s information refers to and the number of servings in the package. Pay close attention, as it might not be the amount you typically eat in one sitting.
• Calories: This is the energy content per serving, measured in calories. Noom calculates a personal calorie range depending on age, activity level, and goals.
• Macronutrients: Fats, carbohydrates, and protein are the main sources of calories in our diet. Each has a crucial role in your body’s functions and should be included in a balanced diet. 
• Micronutrients: These are vitamins and minerals vital for your health, such as vitamin D, calcium, iron, and potassium. Note that those four are the only micronutrients required to be listed on the nutritional label; companies are free to disclose other micronutrients.  
• Cholesterol: Most research suggests limiting cholesterol to 300 milligrams per day for heart health, but consult your doctor for a more personalized target.  
• Sodium: The top limit for most people is about 2,300 milligrams of sodium, but your doctor can set the right range for you.
• Percent daily value (%DV): The %DV represents the percentage that a serving of food contributes to your daily value recommendation, based on a 2000-calorie per day diet. Think of it as a quick reference to see if a food is high or low in a particular nutrient.

How to use percent daily value (%DV) as your nutritional compass:

The percent daily value (%DV) number can be handy, helping you quickly gauge if a food is high or low in a specific nutrient. Here’s what it will tell you:

• Compare foods: When comparing foods, focus on the percentage to see which options are more nutritious.
• Limit the not-so-great: Keep an eye on saturated fat, sodium, cholesterol, and added sugars, as too much can negatively impact your health. In general, saturated fat and added sugars should each account for less than 10% of your daily calorie intake.
• Balance your choices: But don’t fret over a single treat! If it’s high in sugar or something you want to limit, balance it with healthier options throughout your day. 
• Prioritize essential nutrients: Depending on your needs, you’ll want to prioritize nutrients that can support weight loss, like protein and fiber, and get a variety of vitamins and minerals to support a healthy body.

Pro tip:

• 5% daily value or less is considered low.
• 20% daily value or more is considered high.

Note: All the nutrients work together in a well-balanced diet, and their percentages will add up accordingly. It’s normal for some nutritious foods to be low in certain nutrients, and that’s perfectly fine. For instance, chicken is a great protein source but naturally low in fiber—something you’d expect from a protein-rich food!

What to pay attention to for health and weight management

When weight loss is your goal, it’s helpful to focus on a few key numbers on the nutrition label:

• Calories: The calorie count measures how much energy the food provides and is crucial for weight management. If you’re monitoring your calorie intake, pay attention to the serving size and multiply it as needed for multiple servings. If you scan the food with Noom, we can track this for you!
• Macronutrients: Pay attention to proteins, fats, and carbohydrates. These macronutrients play different roles in your weight loss journey and overall health. Here’s how to balance them in a nutritious way:
  • Prioritize lean protein: Adequate protein intake can help preserve muscle mass during weight loss and increase feelings of fullness. Look for sources that are lower in fat.
  • Limit added sugars: Check the label for added sugars, which can contribute extra calories without providing nutrients.
  • Choose fiber-rich carb sources: Fiber helps you feel full and supports digestive health. Look for foods with higher fiber content on the label and prioritize whole grains, legumes, fruits, and vegetables.  
  • Fats: Be aware of the total amount and type of fat. Limit saturated fat and trans fat. Unsaturated fats—found in nuts, seeds, olive oil, and avocados—are better for your heart health than saturated fats. Trans fats, typically found in packaged snack foods or desserts, can raise unhealthy cholesterol.
• Sodium: High sodium intake can lead to water retention and bloating. Over time, a high-sodium diet is also associated with raised blood pressure in some people. Again, the upper limit is 2,300 milligrams per day or less unless your doctor advises otherwise.

Navigating the ingredients list and other food

Beyond the nutrition label, food packaging will tell you every ingredient used in the product, listed from most plentiful to least. It also indicates if the food contains artificial sweeteners, additives, or allergens. By knowing what to look for, you can confidently navigate food packaging and make choices that align with your nutritional goals. Here are some things to note:

• Artificial sweeteners: Foods labeled “low-sugar” may contain higher amounts of artificial sweeteners, which will be in the ingredients list. While these can help reduce calories, some studies have linked artificial sweetener consumption to adverse health impacts. The FDA maintains that all sweeteners added to foods are safe when used in regulated amounts.
• Special claims: Keep an eye out for claims on the package like “reduced-fat” or “low-fat,” as companies sometimes add extra sugar to these foods, making them a less healthy option. Similarly, “low-sugar” foods can have higher amounts of salt or artificial sugars, which you may be trying to moderate. Always check the ingredients list to make sure that higher amounts of other ingredients haven’t been added to compensate. Check out this American Heart Association article for more information on special claims and their meaning.
• “Natural” claims: Even packages labeled “natural” can contain highly processed foods. The FDA and the United States Department of Agriculture (USDA) do not have strict guidelines for the term “natural.” Any food without synthetic substances can be called “natural,” but that doesn’t necessarily mean the food is healthy. Always read the full ingredient list.     

Identifying additives

Additives are substances added to food for various reasons, like preserving freshness, changing the color, or enhancing flavor. While all additives must be safe as determined by the FDA to be added to food, some people may have sensitivities or allergies to certain ones. Know what to look for on labels if there’s something that you need to avoid.

How do I spot additives on labels?

Food additives include anything added to food to improve quality while meeting regulatory requirements. These substances typically enhance flavor, texture, or appearance, or could prolong shelf life. A quick online search can explain the ingredient if a word is unfamiliar. Here’s a quick rundown of what you might see 

• Preservatives: These help prevent spoilage and extend shelf life. Look for names like BHT (butylated hydroxytoluene), BHA (butylated hydroxyanisole), sodium benzoate, potassium sorbate, and sulfites.  
• Emulsifiers: These help blend ingredients that don’t naturally mix, like oil and water. Common emulsifiers include lecithin, monoglycerides and diglycerides, and polysorbates.  
• Colors: These enhance or change the color of food and can come from natural or artificial sources. For example, red 40, yellow 5, blue 1, and caramel coloring. You might also see turmeric, beta-carotene, or annatto listed in the ingredients.
• Flavors: Substances that enhance flavor can also come from natural or artificial sources. Natural flavors are chemical compounds extracted from a natural source and distilled into concentrated flavors. Artificial flavors are derived from chemical compounds. 
• Flavor enhancers: These intensify or modify flavors. Monosodium glutamate (MSG) is probably the most well-known and controversial. The list also includes hydrolyzed vegetable protein, yeast extract, disodium inosinate, and others.  

Identifying allergens

How can I identify allergens on food labels?

The FDA requires food manufacturers to list nine major allergens on their labels: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, sesame, and soybeans. To find an allergen quickly, scan for a separate “Contains” statement under the ingredient list. For example, if a product contains milk, you will see “Contains: Milk.”

While less common allergens aren’t required to be highlighted separately, they’ll still be on the ingredient list. Always read the complete ingredient list carefully if you have a specific allergy.

How to make the healthiest food choices with Noom

Reading nutrition labels can be easy. Noom’s personalized approach can help you make sense of all those numbers and ingredients. 

Noom’s color-coded food system categorizes items based on nutrient and calorie density, making it easier to choose the healthiest options. If you have questions about a food, use the barcode scanner to see its color designation immediately.

Noom’s food logging tool also helps you to track what you eat and get personalized feedback on your choices. This makes applying what you’ve learned about nutrition labels to your daily life a breeze.

By combining your newfound label-reading skills with Noom’s tools, you’re setting yourself up for long-term success. It’s not just about weight loss—it’s about building sustainable habits that support your overall health. It’s time to take the guesswork out of healthy eating. Let Noom be your guide.