Nutrition labels are one of the most valuable tools available to consumers — but they can be confusing if you don't know what to look for. This guide breaks down the key sections of a nutrition label and what they mean for your family's health.
SERVING SIZE: This is the first and most important thing to check. All the numbers on the label refer to one serving — not the whole package. If a bag contains 10 servings and you eat the whole bag, multiply every number by 10.
"ENERGY (CALORIES): Shows how much energy one serving provides. Active adults generally need 1,800–2,500 calories per day..."
PROTEIN, CARBOHYDRATES, FAT, FIBRE: The macronutrients. Look for products with meaningful protein (>5g per serving is useful), high fibre (>3g is good), and moderate fat. The type of carbohydrate matters — whole grain sources are better than refined sugars.
MICRONUTRIENTS: Iron, calcium, zinc, vitamins A, B, C, D. The % Daily Value (%DV) tells you how much of the recommended daily intake one serving provides. Look for products that contribute meaningfully (>10% DV) to key nutrients like iron, especially for children and pregnant women.
