Understanding labels is key to healthy living | Community Leaders

It’s easy to overlook the small print on Nutrition Facts Labels while shopping for meals. But diving into these details can help you make informed, healthy dietary choices in 2025.

1. Serving size

The first section of the label tells you the serving size. The suggested serving size is based on the amount of food that people typically eat at one time and shouldn’t be taken as a recommendation of how much to eat.

2. Calories

Calories are listed after serving size, and appear in a large, easy-to-read font, to make the information easier to find. Your specific calorie needs can vary significantly, based on your age, sex, health, and other factors, but the Food and Drug Administration (FDA) broadly recommends about 2,000 calories daily. Before adjusting your daily calorie intake, however, consult with your doctor about your individual health needs.

3. Percent daily value (%DV)

This percentage indicates how much of a nutrient in a serving contributes to a daily diet based on 2,000 calories per day. As a rule of thumb:

• 5% DV or less of a nutrient per serving is considered low for that nutrient.

• 20% DV or more of a nutrient per serving is considered high for that nutrient.

Whether a low or high percent daily value is “good” or “bad” for your health depends on how much of that nutrient your body needs. Overall, you try to choose foods that have higher levels of dietary fiber, vitamin D, calcium, iron, and potassium, and lower levels of saturated fat, sodium, and added sugar.

4. Nutrients

Vitamin D, calcium, iron, and potassium amounts are all required to be listed on the Nutrition Facts Label.

5. Sodium

The recommended daily limit for sodium consumption is 2,300 milligrams, and so Nutrition Facts Labels display the amount of sodium in a serving of food in milligrams. While our bodies need sodium, excessive intake can contribute to conditions such as increased blood pressure, an increased risk of heart attack, and others. Sodium levels are typically highest in heavily processed and restaurant-prepared foods.

6. Fat

More so than the amount of fat we consume, we should pay attention to the type of fat we consume. That’s why Nutrition Facts Labels show separate entries for saturated and trans-fat, both of which are less healthy than other types.

7. Added sugars

Different from sugars that occur naturally in fruits, vegetables, and some other foods, added sugars are those added to foods during processing. Nutrition Facts Labels show how many calories, in percentage terms, come from added sugars — things like sugary drinks and sweet snacks. Using the typical 2,000 calories a day as a guide, your intake of added sugars should be no more than 10% of your total daily calories. One easy way to reduce added sugars? Drink water or other beverages without added sweeteners.

Understanding Nutrition Facts Labels empowers you to make choices that align with your health goals. Talk to your doctor before you change your diet, and if you have any questions. As we start a new year, make a commitment to read the labels and select foods that nourish your body. Small changes in your choices can lead to big strides in your overall well-being.

Dr. Rodolfo Penaflor is a primary care physician at Optum – Arizona with offices on Grant and Swan in Tucson.