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If you’ve ever felt overwhelmed looking at a nutrition label, you’re not alone! With so many numbers, percentages, and ingredients listed, it can be confusing to figure out what’s healthy. As a dietitian, I want to break it down for you in a simple way so you can make informed food choices with confidence.

Step 1: Start with the serving size
The first thing to check is the serving size at the top of the label. Many packaged foods contain multiple servings, so if you eat more than the listed serving, you’ll need to multiply everything else on the label accordingly. For example, if the serving size is one cup and you eat two, you’ll need to double the calories, fat, sugar, and other nutrients.

Step 2: Check the calories
Next, look at the calories (kcal) or kilojoules (kJ) per serving. Calories / kilojoules are a measure of energy and consuming more than your body needs can lead to weight gain over time. While calorie needs vary, being mindful of portion sizes is key.

Step 3: Focus on key nutrients
The middle section of the label lists macronutrients like fat, carbohydrates, and protein, as well as micronutrients like vitamins and minerals. Here’s what to look for:

Limit these nutrients:

• Saturated fat and Trans fat: High intake can contribute to heart disease. Aim to keep intake as close to zero as possible.
• Sodium: Too much salt can raise blood pressure. The Heart & Stroke Foundation of South Africa (HSFSA) recommends limiting sodium to 2,000mg (which is 5g or about 1 teaspoon) per day. Aim for low sodium (140mg or less of sodium per serving) and very low sodium (35mg or less of sodium per serving) foods.
• Added sugars: Excess added sugars can lead to weight gain, as well as increase diabetes and cholesterol risk. A food with 5g or less total sugar per 100g is considered low sugar, while more than 22.5g of total sugar is considered high in sugars.

Get enough of these nutrients:

• Fibre: A good source of fibre (3g or more per serving) helps with digestion and keeps you full longer.
• Protein: Helps with muscle repair and keeps you satisfied.
• Vitamins and minerals: Look for good amounts of calcium, vitamin D, potassium, and iron to support overall health.

Step 4: Understand the % Nutrient Reference Value (%NRV)

The % Nutritient Reference Value (NRV) helps you determine if a food is high or low in a particular nutrient. It indicates the recommended daily intake of a nutrient based on general dietary guidelines, usually for individuals older than 4 years. A higher %NRV suggests the food is a good source of that nutrient. This can help you make healthier choices based on your dietary needs.

• Less than 15% NRV is considered low.
• More than 30% NRV is considered high.
• 200% NRV means the food provides twice the recommended daily intake.

It is important to note that since nutrient requirements vary based on different factors like your level of activity, age and state of health (i.e. ill, injured or healthy), there may be moments when you need more than the %NRV to meet your body’s requirements.

Additionally, some labels may use % Daily Value (DV) instead of % NRV, this would mainly be from USA imported products. 5% or less is considered low and 20% or more is considered high

Step 5: Read the ingredient list
Ingredients are listed in descending order by weight, meaning the first few ingredients make up the bulk of the product. Here are some things to watch for:

• Shorter ingredient lists usually mean less processing.
• Avoid artificial additives, such as artificial colours, flavours, and preservatives.
• Look out for hidden sugars listed as cane sugar, dextrose, and glucose syrup.